House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Posture-based traditions & styles
Teacher-led lesson outlines
Shadow Yoga
Uses structured preparatory movement forms before deeper posture practice.
Learn the preparatory forms from a qualified Shadow Yoga teacher.
A plan to take to your teacher
Teacher-led study outlines, not reconstructed Shadow preludes. Complex stance work and fixed forms are not taught from these images.
The three diagrams are lesson plans, not movement tutorials. The actual positions, equipment setup, repetitions and breath cues must be selected and taught in person. The images are contextual illustrations of planning and supported rest, not illustrations of aerial, aquatic, clinical or initiatory techniques.
Time blocks include setup, short repetitions, both sides, transitions and rest. They are not continuous hold times. One breath is a full inhale–exhale cycle; pause or take extra breaths whenever needed. Never force a breath, hold, stretch or emotional response.
Stop for pain, dizziness or feeling unwell. Seek individual advice for pregnancy, recent surgery, injury or medical concerns. Yoga does not replace medical care. NCCIH safety guidance.
For modern descriptive movements, “no established Sanskrit name” is intentional. Sanskrit terms for reflection, repetition and service describe practices, not bodily movements.
Shadow Yoga · Session 1 · about 36 minutes
Orientation & preparation
Discuss the purpose of preparatory stance work and observe an appropriate demonstration.
Read the lesson stages left to right, then down. Select any numbered panel for its full table instructions.
- 15 min block
Discuss readiness and consent
Lesson stage · not an āsana
Natural breathing; no exercise prescribed.
- 23 min block
Choose a comfortable starting position
Lesson stage · not an āsana
Unforced breathing; no retention.
- 35 min block
Agree the lesson and adaptations
Lesson stage · not an āsana
Use ordinary breathing while discussing and observing.
- 415 min block
Instructor-selected practice
Lesson stage · not an āsana
The teacher supplies appropriate cues; no generic ratio or hold is prescribed.
- 55 min block
Supported recovery
Lesson stage · not an āsana
Let breathing settle naturally.
- 63 min block
Review and plan the next session
Lesson stage · not an āsana
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 15 min | Discuss readiness and consentNo established Sanskrit namePlanning stage—not a traditional posture. | Natural breathing; no exercise prescribed.No required right / left sequence. | Teacher-led study outlines, not reconstructed Shadow preludes. Complex stance work and fixed forms are not taught from these images. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 23 min | Choose a comfortable starting positionNo established Sanskrit namePlanning stage—not a traditional posture. | Unforced breathing; no retention.No required right / left sequence. | With the teacher, choose a supported position and an easy way to stop or change it. This illustration shows a general seat, not the equipment-based practice. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 35 min | Agree the lesson and adaptationsNo established Sanskrit namePlanning stage—not a traditional posture. | Use ordinary breathing while discussing and observing.No required right / left sequence. | Discuss the purpose of preparatory stance work and observe an appropriate demonstration. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 415 min | Instructor-selected practiceNo established Sanskrit namePlanning stage—not a traditional posture. | The teacher supplies appropriate cues; no generic ratio or hold is prescribed.No required right / left sequence. | The qualified instructor selects, demonstrates and supervises the actual movements and breath cues for this person and setting. Do not use this planning diagram as a movement tutorial. Take rests within this block. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 55 min | Supported recoveryNo established Sanskrit namePlanning stage—not a traditional posture. | Let breathing settle naturally.No required right / left sequence. | Use a recovery position agreed with the instructor. Notice how you feel and stop the session for pain, dizziness or feeling unwell. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 63 min | Review and plan the next sessionNo established Sanskrit namePlanning stage—not a traditional posture. | Natural breathing.No required right / left sequence. | Record what was taught, what felt comfortable and any concerns. Agree whether to repeat, change or postpone the next lesson. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
Finish or rest early whenever you need. Back to this series.
Shadow Yoga · Session 2 · about 36 minutes
A first taught lesson
Practise only the first movements your teacher has personally introduced, with frequent pauses.
Read the lesson stages left to right, then down. Select any numbered panel for its full table instructions.
- 15 min block
Discuss readiness and consent
Lesson stage · not an āsana
Natural breathing; no exercise prescribed.
- 23 min block
Choose a comfortable starting position
Lesson stage · not an āsana
Unforced breathing; no retention.
- 35 min block
Agree the lesson and adaptations
Lesson stage · not an āsana
Use ordinary breathing while discussing and observing.
- 415 min block
Instructor-selected practice
Lesson stage · not an āsana
The teacher supplies appropriate cues; no generic ratio or hold is prescribed.
- 55 min block
Supported recovery
Lesson stage · not an āsana
Let breathing settle naturally.
- 63 min block
Review and plan the next session
Lesson stage · not an āsana
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 15 min | Discuss readiness and consentNo established Sanskrit namePlanning stage—not a traditional posture. | Natural breathing; no exercise prescribed.No required right / left sequence. | Teacher-led study outlines, not reconstructed Shadow preludes. Complex stance work and fixed forms are not taught from these images. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 23 min | Choose a comfortable starting positionNo established Sanskrit namePlanning stage—not a traditional posture. | Unforced breathing; no retention.No required right / left sequence. | With the teacher, choose a supported position and an easy way to stop or change it. This illustration shows a general seat, not the equipment-based practice. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 35 min | Agree the lesson and adaptationsNo established Sanskrit namePlanning stage—not a traditional posture. | Use ordinary breathing while discussing and observing.No required right / left sequence. | Practise only the first movements your teacher has personally introduced, with frequent pauses. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 415 min | Instructor-selected practiceNo established Sanskrit namePlanning stage—not a traditional posture. | The teacher supplies appropriate cues; no generic ratio or hold is prescribed.No required right / left sequence. | The qualified instructor selects, demonstrates and supervises the actual movements and breath cues for this person and setting. Do not use this planning diagram as a movement tutorial. Take rests within this block. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 55 min | Supported recoveryNo established Sanskrit namePlanning stage—not a traditional posture. | Let breathing settle naturally.No required right / left sequence. | Use a recovery position agreed with the instructor. Notice how you feel and stop the session for pain, dizziness or feeling unwell. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 63 min | Review and plan the next sessionNo established Sanskrit namePlanning stage—not a traditional posture. | Natural breathing.No required right / left sequence. | Record what was taught, what felt comfortable and any concerns. Agree whether to repeat, change or postpone the next lesson. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
Finish or rest early whenever you need. Back to this series.
Shadow Yoga · Session 3 · about 36 minutes
Review & consolidation
Review transitions and readiness before adding another part of the prelude.
Read the lesson stages left to right, then down. Select any numbered panel for its full table instructions.
- 15 min block
Discuss readiness and consent
Lesson stage · not an āsana
Natural breathing; no exercise prescribed.
- 23 min block
Choose a comfortable starting position
Lesson stage · not an āsana
Unforced breathing; no retention.
- 35 min block
Agree the lesson and adaptations
Lesson stage · not an āsana
Use ordinary breathing while discussing and observing.
- 415 min block
Instructor-selected practice
Lesson stage · not an āsana
The teacher supplies appropriate cues; no generic ratio or hold is prescribed.
- 55 min block
Supported recovery
Lesson stage · not an āsana
Let breathing settle naturally.
- 63 min block
Review and plan the next session
Lesson stage · not an āsana
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 15 min | Discuss readiness and consentNo established Sanskrit namePlanning stage—not a traditional posture. | Natural breathing; no exercise prescribed.No required right / left sequence. | Teacher-led study outlines, not reconstructed Shadow preludes. Complex stance work and fixed forms are not taught from these images. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 23 min | Choose a comfortable starting positionNo established Sanskrit namePlanning stage—not a traditional posture. | Unforced breathing; no retention.No required right / left sequence. | With the teacher, choose a supported position and an easy way to stop or change it. This illustration shows a general seat, not the equipment-based practice. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 35 min | Agree the lesson and adaptationsNo established Sanskrit namePlanning stage—not a traditional posture. | Use ordinary breathing while discussing and observing.No required right / left sequence. | Review transitions and readiness before adding another part of the prelude. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 415 min | Instructor-selected practiceNo established Sanskrit namePlanning stage—not a traditional posture. | The teacher supplies appropriate cues; no generic ratio or hold is prescribed.No required right / left sequence. | The qualified instructor selects, demonstrates and supervises the actual movements and breath cues for this person and setting. Do not use this planning diagram as a movement tutorial. Take rests within this block. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 55 min | Supported recoveryNo established Sanskrit namePlanning stage—not a traditional posture. | Let breathing settle naturally.No required right / left sequence. | Use a recovery position agreed with the instructor. Notice how you feel and stop the session for pain, dizziness or feeling unwell. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
| 63 min | Review and plan the next sessionNo established Sanskrit namePlanning stage—not a traditional posture. | Natural breathing.No required right / left sequence. | Record what was taught, what felt comfortable and any concerns. Agree whether to repeat, change or postpone the next lesson. | The instructor supplies individual adaptations. Do not practise an unfamiliar technique from this lesson plan. |
Finish or rest early whenever you need. Back to this series.