Sundari Integral Yoga^© Online Sessions

Patience. Practice. Perseverance.

Every true yoga journey returns us to our Self, until the practice is no longer something we do, but the way we live. Within the Sundari methodology, this progressive integration of body, breath, energy, awareness and consciousness is described as the Integral Flow.

Integral Flow is not simply the flow of movement during a yoga session. It is the living current created when every element of the practice becomes harmoniously integrated into one continuous experience. Each posture, each breath, each moment of concentration and meditation contributes to a holistic awakening that gradually permeates the whole being.

The structure of the class has been created to support this Integral Flow. Every sequence, every practice and every transition contribute to a balanced integration of body, energy and consciousness, allowing the practitioner to experience the yoga session not as a collection of techniques, but as one continuous movement towards wholeness.

The purpose of these special online sessions is not merely to awaken energy, but to integrate the qualities cultivated during practice until they naturally become embodied in everyday life. In this way, yoga does not end when the session finishes. The harmony experienced on the mat continues to unfold in every thought, every action and every relationship.

How the Integral Session flows

The practice unfolds like a gentle wave. It begins with intention, rises through movement and energy, gradually returns to stillness, and finally extends into everyday life. Each stage naturally prepares the next, allowing body, breath, mind and awareness to become one harmonious experience.

We begin by setting the intention. Pause for a few quiet moments and enter the stillness of your heart. Offer your practice to an aspiration that elevates your being—truth, beauty, kindness, compassion, wisdom or simply the sincere desire to know yourself more deeply.

The intention becomes the silent thread that accompanies the entire practice.

With the warming-up we are awakening the joints, muscles and spine while gently opening the flow of the energy throughout the body.

From here, we enter the āsana practice, where each posture becomes a doorway into a particular quality of consciousness, harmonising the body, balancing the nervous system and refining the flow of prāṇa through the nāḍīs.

Prāṇāyāma naturally follows. Through conscious breathing, the subtle channels become clearer and the Integral Flow deepens, bringing greater coherence to body, breath, mind and energy.

As the practice softens, Śavāsana invites complete surrender. The body releases all effort, the breath becomes effortless and the mind gradually settles into silence. Here, the effects of the practice are gently assimilated, allowing every level of your being to integrate what has been awakened.

From this inner stillness, we move into concentration, cultivating one-pointed awareness. Concentration naturally opens the doorway to meditation.

Whatever meditation method we choose, the practice concludes by resting in the Hridaya space, the Spiritual Heart. This is the moment when we allow the vibrations awakened throughout the whole session to be absorbed into the silent presence of Ātman.

The final moments are in gratitude.

We honour the transformation that has taken place and carry its qualities into our daily life. In this way, the Integral Flow continues long after the practice has finished, quietly expressing itself in every thought, every action and every encounter.

What to expect?

The guidance through the Integral Flow is done with verbal instructions and visual demonstrations.

You participate to interactive live classes that offer real-time teacher guidance and the opportunity to ask questions and share experiences.

The parts of the class: Warming Up, Asana, Pranayama, Savasana, and Meditation are integrating their complex dimensions, exploring not only the body alignment but also the flow of the energy and the spiritual achievement of each technique. In this integral journey, all what we practise together may become a gate through which you can directly resonate with specific vibrations of the Universe. The guidance is also aiming to achieve this experience.

The duration of this special weekly class is 120 minutes.

In order to offer you a flexible schedule, we are having a hybrid approach, recording the live sessions, so you can attend them at any time and from any part of the world. Thus, you have the opportunity of enjoying the echoes of group energy created in the live transmissions.

On demand, you can also receive the recorded sessions package, which is structured as modules, from beginner to advanced levels, and contains a mix of recorded practices with Q&A.

We believe that verbal personalised adjustments are needed, so the classes are in real time, via the Zoom platform. You have access from anywhere, overcoming geographical limitations or mobility issues. On request, you can have access to the recordings of the classes, on the private section of our YouTube Channel.

The recorded online classes offer a greater flexibility, allowing you to practice when it suits your schedule. Nevertheless, even with excellent recorded instruction, please be aware and take responsibility for your body, adapt the postures to your own body capacity, without forcing, and practice into your own rhythm, resting when you feel the need.

Anyhow, even for the recorded classes, we are answering to your questions you via e-mail or messages.

Do I learn new techniques or is it just yoga practice?

Every week the class is introducing a new topic, either it is about a new asana, pranayama technique, relaxation, concentration, meditation, or a philosophical yoga principle.

Even though our classes are given on a weekly basis, individual daily or regular practice yields the best results. You will receive clear indications and advice for your daily individual yoga practice, like the order of the asanas, the chakras to awaken, how to introduce the new topic into your practice routine, and so on. We offer thus all the needed information for a safe and consistent daily practice.

What do I need?

Ensure your devices, internet, webcam, and microphone are working, and that you have a clear space for your mat.

Gather any props you may need (like blocks or blankets), and ensure the lighting and your position in front of the camera are adequate for the teacher to clearly see you and your body.

Inform the teacher of any injuries or physical constraints you have before the class begins. This can be done in a previous message, or verbally, before the class starts.

Is the guidance personalised?

The personalized one-on-one guidance is possible only in the one-to-one private online sessions, in the personalised Yoga Coaching or during the Integrative Therapies sessions. Nevertheless, the Q&A part of the online class gives you the opportunity to clarify what you need best for your daily individual practice.

Do the participants receive corrections like in the in-person yoga classes?

Online yoga classes rely only on verbal cues. The teacher will observe your body alignment and verbally adjust if needed. That is why it is important to make your body visible on camera, during the class.

Important safety notice

Yoga practice is priceless for your wellbeing. While it may support your physical, mental, and emotional health, the yoga practice is not a substitute for medical diagnosis, treatment, or professional healthcare advice.

Please consult with your physician or qualified healthcare provider regarding any medical concerns, or conditions, before starting our online yoga classes program. Participation is voluntary and you are responsible for your own health and safety during and after sessions, in your individual practice.

By joining, you acknowledge that:

• You have disclosed any relevant health conditions to the teacher.

• You understand that results vary for each person.

• You agree to take personal responsibility for your wellbeing during and after the class.

• If you experience pain, dizziness, or discomfort during a practice, please stop immediately and inform your teacher and your healthcare provider.

• The teachers, the instructors, and therapists are not liable for any injury or adverse effects from participation.