Week 4: Turn in and enjoy your glow

by Kelly Ryan | Yoga Vidya | 40 Day Yoga Challenge


Whilst physically we will be continuing to build on our practice that we have set up over the last few weeks and stoking the internal fire a little more, we will be really turning our focus inward. That means we will be closing our eyes as much as we comfortable can (without losing balance) and keeping our gaze in very close to our physical body. We want to hold the energy that we have created but do so in a really calming, focused and steady way and by giving ourselves a break from external influences and impressions through this deeply introspective asana practice – we will finish feeling super grounded yet alert and a little shiny. I absolutely LOVED how I felt after filming this weeks practice!

PRANAYAMA: Brahmari Pranayama

As I mention in the video, at this stage of the course you could use any of the pranayama practices that we have been working with as a precursor to sitting quietly to just watch your internal space. It might be nice for you to try some self-led meditation or at least quiet inner space inquiry for a few minutes a day. No pressure, no expectations just sitting quietly with yourself to see what arises and see what is underneath all of the other “stuff”.

In saying that I love the idea of sharing a new pranayama practice with you each week and this is one of my favourites. It is especially powerful if you ever get the opportunity to practice it together in a large space with many other people. it of course doesn’t have the same aspect of sense withdrawal, but it is a different kind of special all the same!

With each of the pranayamas, play with them over the course of the week they are given but come back to them and practice them daily for a month or two at a time to really start to get a feel of the effects of each of the practices.


Now we are really getting to the good stuff… I would even go so far as to say I believe this is one of the most important practices of our age considering the way we are bombarded with mental, physical, audio, visual stimulation all day every day. Yoga Nidra really is the King of the pratyahara practices and is so beautifully restoring and rejuvenating for the whole body, mind, nervous system and spirit.

It also gives us the opportunity to start to reprogram ourselves at the deepest level through the intention or sankalpa that we set at the beginning and the end of each practice. It allows us to build motivation or dissolve limiting beliefs by suggesting something to our subconscious mind both before and after we come into a state that is similar (but not the same) to hypnosis. We are completely relaxed, with a slight trace of awareness.

I suggest choosing a sankalpa to work with for the whole week and remember to always use present tense language, in the first person. E.g. I joyfully expand to allow my fullest and most authentic expression as opposed to I will no longer be sad or self conscious in front of others.

Meditation: Yoga Nidra

by Kelly Ryan | Yoga Vidya | 40 Day Yoga Challenge


Simple ways you can ground, nourish, balance & enliven with Ayurveda

Our beautiful tips and tricks for daily rituals have been provided by local Ayurvedic practitioner Prue Keenan. Prue runs health consultations and Ayurvedic treatments out of Alchemy Health in Port Kembla and can be contacted on 0424 955 348 for more information and bookings.


Ayurveda offers time-tested tools that truly support our bodies in reclaiming their natural rhythms and harmonious functioning to optimise our health and resilience.

Have you ever woken at around 3:00 – 3:30 am and wondered why it’s been so hard to get back to sleep? This time lies within ‘Vata time’ of 2 am to 6 am when Vata’s qualities of mobility, clarity and lightness dominate and everything is towards transcendence.

When we get up between 3:30 and 5:30 am we are actually able to harnesses these qualities for our benefit AND optimize our energy levels throughout the day. (So long as we’re getting to bed at a decent time! Before 10 pm in Ayurvedic terms).

This early morning time is when our mind is more active and sharp so mediation, study, or whatever you choose to do will have greater effect.

Be consistent. Embracing a regular, daily routine is the golden key to health in Ayurveda! It creates stability, supports our nervous system usually under enormous strain, our physiology and promotes better sleep.

The mornings are getting lighter as we approach Spring. J So if you’re not already on the mat early, try and commit to waking up at the same time before 6 am every morning. You may even surprise yourself how much clearer you feel and more energy your have to sustain you throughout the day.


When prepared and cooked Ayurvedically, this porridge is nourishing, grounding and provides great satisfaction, especially on a cool morning.

What’s different about an Ayurvedic porridge that makes it the perfect first food for a baby, great for kid’s immature digestive systems and even people suffering from gut disorders who may not ordinarily handle wheat?

It’s lighter than ordinary porridge and very easy to digest. The grains are toasted in ghee (ghee assists digestion), then split apart with boiling water, cooked with sweet spices that aid digestion and non-homogenised milk that is boiled – two factors which enable the lactose intolerant to enjoy this delicious breaky.


Ingredients (serves 2):

  • ½ cup course semolina –
 fine semolina is fine but clumps easily and I prefer the texture of the course grain)
  • 1 tablespoon ghee – ½ tab for Kapha heavy built body types
  • 1 -1 ½ cups boiling water
  • ½ – 1 cup non-homogenised milk (this is optional but great if suffering from low immunity, lack of sleep, ungroundedness. Avoid if suffering chest congestion, cold/flu, runny nose or asthma)
  • A handful of raisins or sultanas (excellent brain food)
  • ¼ – ½ teaspoon Cinnamon, ground
  • ¼ – ½ teaspoon Cardamom, ground
  • 1-2 tablespoon of raw sugar, as per taste
  • ¼ cup almonds, soaked in boiled water and peeled for best digestion (optional – energizing & protein boost


  1. Heat Ghee in a pan. Add semolina to it and gently roast it over medium to low heat.
  2. Roast for approximately 5 minutes until it starts to turn a pale brown and it leaves a pleasant aromatic smell. Stir it continuously so as to avoid burning.
  3. Quickly add 1⁄2 cup water and mix it well to avoid lumps. Add remaining water and cook.
  4. Add raisins, cardamom, cinnamon powder & sugar.
  5. Stir continuously, cooking for another 10 minutes until it thickens & leaves sides of pan.
  6. Add milk
  7. Garnish with sliced almonds and serve hot.




This has been one of my nutritious go to meals for the last year and it is sooooooo delicious. Although we mostly eat vegan at home we often have eggs if the neighbours chooks are being generous but egg frittata is not something I have ever really enjoyed.

Enter this delicious savoury meal! It’s also a total winner for my niece who is allergic to eggs and I find it much more satisfying and texturally alluring than a standard frittata! Plus the sauce is a win that I often make extra of so I can have on top of avocado toast the next morning. Sooooo goood!




Global Mass Meditation

Global Mass Meditation

Amidst the turbulence of the ever evolving Coronavirus situation the call went out for people all over the world to join in a global mass meditation on Sunday 5th April 2020 (Australian Time). Yoga Vidya answered the call and led 39 participants through this meditation. Here is the recording.

1hr Hatha Basics: Balanced Action

1hr Hatha Basics: Balanced Action

One Hour Basics class exploring the Anusara principles of Muscle Energy and Organic Energy through standing poses, balance and backbends.

1.5hr Flow: Removing the sense of Doership

1.5hr Flow: Removing the sense of Doership

This practice explores the idea that there is only so much we can DO within the scope of our yoga practice. There is a wisdom, a sense of awakening and revelation that we are seeking yet (and this is what we call yoga) but we cannot make this happy. So in this sense we cannot DO yoga – we can only create the conditions under which it naturally arises.

1.5hr Hatha Flow: In Remembrance of Your Divinity

1.5hr Hatha Flow: In Remembrance of Your Divinity

This 90 minute practice invites a contemplation of the Tantrik world view that God is divine, loving, playful and creative awareness and energetic potential.... and you are God. No more or no less than your neighbour or a blade of grass. Practice casting off your...

1.5hr Hatha Flow: Brighten the inner body via the breath

1.5hr Hatha Flow: Brighten the inner body via the breath

This 90 minute open hatha flow practice both starts and finishes with Viloma Pranayama and asks you to use the breath the brighten and expand the inner body. Expect to strengthen the back and work through standing poses, Vasthistasana and variations of Hero’s pose.