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move, breathe, flow


Yoga Lab is a space curated by Sam to support qualified teachers and teachers in training.  Various formats ranging from workshops, continuing professional development, short courses, classes, mentoring and supervision.

As teachers we all need to stay inspired, resourced and feel supported so we can serve from a place of fullness.

Too many yoga teachers have found themselves feeling burned out, drained and unsupported in our current climate of yoga becoming a competitive market and pressures increasing from social media.

Yoga Lab is for your learning, support, to go deeper, to liberate and elevate as a practitioner and teacher.

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Friday Evenings at Yogasara in Bristol

7.15pm - 9.30pm

THE PANCHA VAYUS – a series of 5 masterclasses 

Vayu (wind) from the root Va (that which flows)

According to the ancient yogis, life force flows around the body through ‘wind channels’, animating the tissues and governing mental and physical activity.  Of the 49 vayus directing the flow of energy, there are 5 specific orientations categorised as the pancha vayus.  We will consider the influences of each of the main vayus and explore practices that bring greater flow to the movement within them. 

Each session will be in 2 parts - the first dedicated to exploring the structures and concepts associated with the physical, emotional and psychological functions of the vayu.  This will include some theory, applied anatomy and partner or group exploration exercises. 

During the second part (a led class) we will embody the vayus through applied asana, breath work, free movement and guided meditation. 

11 CPD hours for those completing all of the sessions (accredited by IYN)



Samana is the inwards force, gathering to the centre.  It is associated with the abdomen and relates to digestive fire and the third chakra in the body.  It governs the balancing action of all that we assimilate, both physically, mentally and emotionally. 

In this session we will:

  • visit the anatomical concept of core and the effect of uddiyana bandha on the abdominal region. 

  • consider various ways to guide our students into relationship with their midline.

  • ask what does it really mean to be centred?

  • spotlight on abdominal toning, twists and forward folds.

  • release of holding in the mid trunk region.


Apana governs the downward movement in the lower abdomen and pelvis and relates to the first and second chakras.  Aiding elimination within the reproductive, digestive and urinary systems and in yogasana governs our relationship with ground.  In elimination there is a choice … what to retain and what to discard.  

In this session we will:

  • visit the anatomy of the feet and pelvis in reference to ‘foundation’.

  • consider various ways to guide the yoga student towards a relationship with ground.

  • ask ‘what is it to be grounded and steady and to yield and let go?’

  • spotlight on foundations in standing and seated postures.

  • focus on the exhale and the relationship between core and rooting.



Prana is the upwards movement of life force associated with the heart region and its energy pervades the upper body cavity.  It governs intake of breath, ingestion of food and sensory impressions as well as assimilating what is experienced by the mind.

In this session we will:

  • visit the anatomy of the spine and breathing structures.

  • consider various ways to guide the yoga student into an awareness of lift and reach, rebound from the earth and finding length in the side of body.

  • ask ‘what is my experience of receiving and taking in to nourish myself? 

  • spotlight on chest opening and backbends. 

  • focus on the inhale and refining the movement of the breath


Vyana moves from the centre outward and is the ‘dispersing breath’ which guides the flow around the entire body.  It governs the circulation and flow of all substances through the various systems of the body and the profusion of prana throughout the nadis.  It is written that this vayu radiates past the boundary of the skin and its flow is essential for our vitality and health.

We will explore:

  • an anatomical overview of fascia and a dip into the upper limbs

  • consider ways to guide the yoga students towards full expression of postures and find their edges.

  • ask ‘How can grow and flourish here? And ‘How do I meet the edges with full attention?’

  • Spotlight on balances and extended standing poses.

  • Focus on connections



Udana is the upward rising breath associated mainly with the throat and head. Said to govern production of sound, speech and physical growth, it is cited as the most difficult of all the vayus to control.

We will explore:

  • An anatomical overview of the neck, jaw and tongue. 

  • Focus on jalandhara bandha

  • consider ways to guide the yoga student towards vocal expression within their practice

  • ask ‘can I express myself with ease and flow?’

  • spotlight on inversions and voice

  • Focus on completing


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