Study Online

Ayurveda of Food:

• Cardamon Cake
• Moroccan Stew
• Roasted Beets
• Vegetarian Cabbage

Winter Soups:

• Vegetable Stock – White Bean & Escarole Soup
• Green Lentil and Potato Soup
• Simple Salad Dressings

Desserts:

• Ayurveda Eggless Oatmeal Cookies
• Carrot Cake
• Chocolate Espresso Cookies
• Vegan Chocolate Bundt Cake

• Nadi Shodhana
• So Hum Pranayama
• Flow of Awareness Relaxation
• Systematic Muscle Relaxation with Sweeping Breaths
• Refining Breath Awareness into Pranic Sensitivity

Audio Files (mp3 format):

Asana (Sandy Anderson):

• Standing Poses
• Backward Bending Poses
• Forward Bending Poses
• Seated Poses
• Twisting Poses
• Abdominal Poses
• Balancing Poses
• Reclining Poses
• Inverted Poses
• Miscellaneous Poses

Mantras and Prayers:

• Sanskrit Alphabet (Tracy)
• Evening Prayers (Pandit Rajmani)
• Gayatri Mantra (Pandit Rajmani)
• Maha Mrityunjaya Mantra (Pandit Rajmani)
• Praatah Smaraami (Pandit Rajmani)
• Prayers of the Tradition (Sandy Anderson)
• Purnamadah (Pandit Rajmani)
• Shivah Shaktya (Pandit Rajmani)
• Yadakshara (Nicolai Bachman)
• Ya Kundendu (Nicolai Bachman)

Mantras and Prayers (pdf format):

• Sanskrit Alphabet
• Gayatri Mantra
• Grace Before Meals
• Maha Mrityunjaya Mantra
• Prayers of the Tradition – Morning
• Prayers of the Tradition – Evening

recordings from our teacher, Tracy, to help you practice at home!

• The Cave of the Heart Meditation
  recorded live at HI Buffalo January 3, 2016
  practice begins in a seated position (mp3)
• Guided Relaxation (mp3)
• Guided Meditation (mp3)
• Sanskrit Alphabet (mp3)

• Agni Sara (pdf)
• Chaos or Calm (pdf)
• Meditation Training (pdf)
• Learning to Breath Naturally (pdf)
• Balancing Vata (pdf)
• Dosha Quiz (pdf)
• Suggestions for Vibrant Living (pdf)
• Quotes on Aging (pdf)

• Beginning Hatha Yoga and Meditation (pdf)
• Yoga Sequence 1 (pdf)
• Sun Salutations (pdf)
• Basic Instructions for Systematic Relaxation (pdf)
• Mindfulness (pdf)
• The 8 Limbs of Raja Yoga (pdf)
• The 5 Stages of Meditation (pdf)
• Where to Go From Here (pdf)

• Yoga Sequence 2 (pdf)
• Bringing Purpose to the Practice (pdf)
• Anatomy of Breathing (pdf)
• Anatomy of Diaphragmatic Breathing (pdf)
• Kapalabhati (pdf)
• Nadi Shodhanam (pdf)
• Receiving a Personal Mantra (pdf)

• Moon Salutations (article)
• Sun Salutations with Mantra (pdf)
• Yamas and Niyamas (pdf)

• Diaphragmatic Breathing – The Anatomy of Breath (article)
• This is Your Brain on Yoga (pdf)
• 5 Stages of Meditation (pdf)

Other Recommended Readings:

• Yoga for Emotional Balance; Simple Practices to Help Relieve Anxiety and Depression, by Bo Forbes
• Yoga for Depression; A Compassionate Guide to Relieve Suffering Through Yoga, by Amy Weintraub
• Moving Inward; the Journey to Meditation, by Rolf Sovik
• Full Catastrophe Living; Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, by Jon Kabat Zinn

Nutrition:

• Anti-Cancer Foods (pdf)
• Links and Books on Nutrition (pdf)

Web Pages:

• The Himalayan Institute Headquarters in Honesdale, PA (link)
• Yoga International online (link)