Foundations
Four weeks. Two sessions in the room and three live online, every week. Asana to build a body that can sit, the mechanics of breath, and the first concentration practices, taught in order with the reasoning given.
Everyone starts here
Foundations assumes nothing. Not flexibility, not fitness, not a single day of previous practice. If you have tried before and it did not take, that is a common reason people come.
You will get on well here if:
You would rather be told why than only told what. You can give it four weeks and a little practice in between. You would like a beginning, a middle and an end rather than a class to attend when it suits you.
Worth knowing before you apply:
Everything runs as a cohort with fixed dates, so there is no drop in option. There is real asana in every session, taught with modifications, and it is preparation for sitting rather than conditioning.
How the week runs
Two evenings in the room
The physical work. Asana taught hands on, with the adjustment and modification that does not survive a video call. Venue confirmed on enrolment.
Three sessions live online
Breath, seated practice and the study material. Shorter, earlier, and easier to hold to on a working week. Recorded for revision.
If you cannot get to the room every week, tell us in the application. Some weeks can be taken online, within limits we will explain before you enrol.
What the four weeks cover
| Week | Focus | Covers |
|---|---|---|
| 1 | The body and the seat | A short daily asana sequence built for hips, spine and shoulders, the three things that stop people sitting. Support, alignment and working with discomfort without forcing. |
| 2 | Breath mechanics | Diaphragmatic and nasal breathing, ratio work, and the observable effect of each. Asana continues throughout, extending as the body allows. |
| 3 | Turning inward | Pratyahara, withdrawing attention from external input. The foundational inner silence practice, taught in stages. |
| 4 | First concentration practices | Two dhāraṇās from the Vijñāna Bhairava Tantra with the source text alongside, then the full sequence assembled and an individual review. |
Every week includes a recorded reference session and a written practice sheet. Sessions are live. Recordings are for revision, not substitution.
Practicalities
- Begins
- Tuesday 12 January 2027. Four consecutive weeks, twenty sessions in all.
- In the room
- Tuesdays and Thursdays, 7:00 to 8:15 pm. Venue confirmed on enrolment.
- Live online
- Mondays, Wednesdays and Fridays, 7:00 to 8:00 am IST, on Zoom.
- Cohort size
- Twelve.
- What you need
- A mat, a firm cushion or folded blanket, a quiet space and a stable connection.
- Fee
- ₹9,999. Early bird ₹9,499 for applications received before 20 December 2026.
- Admission
- By application followed by a short call.
Questions
None. Foundations assumes nothing.
No. The asana in Foundations exists to make sitting sustainable, and everything is taught with modifications.
There is asana in every session. It is the foundation the breath and concentration work sits on, not an optional extra.
The online sessions are recorded and available for the duration of the course. The two in person evenings each week are where the physical teaching happens and are harder to make up, so check the dates before applying.
Tell us in the application. Some weeks can be taken online and we will explain the limits before you enrol, but the hands on asana teaching is the reason the room exists.
We do not make claims about health outcomes, and we would be wary of anyone who does. What we can tell you is exactly what the curriculum contains and how it is sequenced.
Immersion, which runs eight weeks and includes two immersion afternoons. Foundations graduates also get priority admission and a fee credit towards the teacher training.