beginners

Strengthening the body
(balakrama)
is a good starting point for beginners. This first level of practice relieves you of stiffness in the joints, removes heaviness in the body and improves your strength. You will become aware of the importance of the breath and its link to an internal flow of energy. You will also learn basic asana work.
Opening the shadow
(chaya vivaranam)
deepens your understanding of raising internal support for the external body, and more postures are introduced. Your body will become more stable as deeply held tensions are reduced.

advanced

Moving the shadow
(chaya yoddha sanchalanam)
This third form lays the foundation for more intermediate asana work through refining the rhythm of the breath with movement. This activates the body's 108 vital junctions or marma points to help achieve an unobstructed flow of breath.

Each form contains a prelude, appropriate asana-vinyasa work and conclusion.