This class is led with a balance of stretching and strengthening and has an internal focus. Pranayamas, including Kapalabhati, are used and warm-ups and kriyas are followed by postures. Postures may be led with long holdings and a focus on deep breathing. This class is appropriate for students who have learned the basic postures and are comfortable doing them with their eyes closed.
Participation in this class will be safe if the student can listen to her body and both make adjustments to go deeper into the stretches, and back off or come out of postures if there is strain. This class forms a base that Yoganand uses in many of the 300-hour training programs.