In this video we’ll share a bit about our backgrounds and how we came to develop this course.

Before we launch into the material we wanted to take a quick moment to explain the structure of the program so that you can best take advantage of the material.

There is a method to the madness!

Let’s start at the very beginning; it’s a very good place to start.

What is hara?

In this video we’ll learn about the mechanics of breathing and define the 3 levels of breathing: thoracic, diaphragmatic, hara.

This video demonstrates the 3 levels of breathing using the Harameter.

This video will help prepare you for the practices to follow.

This is a practice that will help you track the changes in your body and breath as you release tension; we will revisit frequently.

In this video we explore some variations on Arch & Curl.

In this video we’ll target the side lines of the body.

This video will take you through twisting patterns of movement.

This video will teach you about the pelvic floor and it’s role in breath - it’s like a second diaphragm!

We’ll also engage with some exercises that pandiculate the pelvic floor.

Now that you’ve loosened up your trunk, we’ll explore how relax into an upright, more active posture.

Now that your tripod is established, we will refine your posture using Hanna Somatics.

These Progressive Muscle Relaxation (PMR) exercises will help you develop a deeper inhalation.

Here we will use a manual technique to release the muscles that attach to the lower ribs and diaphragm.

From this point on, we will focus on the exhalation. Before proceeding, it is important that you have established a deep and comfortable inhalation. If not, please review the previous content as needed.

Even more than learning to inhale, learning to set the hara is often a point of difficulty for students. In this video, we will discuss the set in more detail and use breathing exercises to begin developing your bodily understanding.

Setting the hara involves a slight bearing down as you exhale. In this video we use PMR exercises to help you find this expanded feeling in your body.

Once you can exhale with a comfortable expansion in your abdomen, you can then start to explore the ‘gap’ or ‘pit’ in the upper abdomen.

In this video, we’ll use a simple chanting practice to help you further expand your exhalation without creating unnecessary tension in the body.

This lesson will introduce you to some hara breathing aids.

Now that you’ve completed the course, you have a set of tools you can continue using to develop your hara. This video will help you establish a path for ongoing hara development