About This Training

B. K. S. Iyengar once said that it is as difficult to understand prāna as it is to understand god.

What is this mysterious life force? What is prāna and how might we touch it? How might we develop a union with it—and with ourselves?

In this training with master yoga teacher Tias Little, we’ll move into the interior of the body—what Tias calls the “inner asana” or the “inner posture.” While many of us train in the outer forms of triangle pose and half-moon and backbends, there is a powerful way in which we can connect to the interior posture. Through work with the subtle pulsatory rhythms of blood, breath, nerve, craniosacral, and other fluctuating movements, this subtle body yoga training will help you investigate the interior of your own being.

What if our greatest fear is leaving our loved ones behind?

What if we fear the unknown or no longer existing?

What if we fear having not fulfilled our purpose in this life?

What if we’re scared of pain or isolation while dying?

AN  I N T E R A C T I V E  W O R K S H O P
M A D E  F O R  Y O U

This online writing workshop includes a bounty of exclusive resources, many of them available only for this one-time special offering.

Training Outline

This online retreat includes a bounty of exclusive resources, many available only for this one-time special offering, to support you in your retreat experience.

How This Training Will Benefit You

In this online training, Tias Little helps you . . .

About Your Teacher

TIAS LITTLE synthesizes more than 30 years of study in classical yoga, Sanskrit, Buddhism, anatomy, and trauma healing in his dynamic and original style. One of the foremost yoga and somatic movement instructors in North America, Tias codirects Prajna Yoga in Santa Fe, New Mexico, with his wife Surya. He is the author of four books: Meditations on a Dewdrop, Yoga of the Subtle Body, The Practice is the Path, and In the Space Between: The Poetry of Embodiment.

“Pema Chödrön delivers the material in an extremely warm, understandable, and accessible way for westerners. I also appreciate her gentle humor and find myself smiling and laughing at many points during her talks. I [feel I am] in a more prepared and eager state to continue my study/practice and to take the next step of attending a meditation retreat in order to go further. To all responsible for putting this together, thank you so very much.”

“Even though I am an online participant I feel as though I am there. Pema and the participants are very ‘real’ and I can relate to the responses of those present. We all struggle with similar experiences.”

“I truly appreciate [Pema’s] manner of kindness and humor. She presents the material in a way that I can integrate into my daily life. I am a novice to many of the teachings but never feel overwhelmed or confused after a lesson. Thank you.”

“The quality of the videos was fantastic. I felt like I was attending the Yarne at the Abbey. The talks by Pema were absolutely wonderful and I'll watch them many times.”

“Pema is a relatable, delightful, and excellent communicator. The video is high quality and the support materials (e.g., talk transcript, notes, reading list, etc.) are helpful resources. I also appreciate that this course is available to those unable to take time away from work or family (at least at this particular time in life), as well as its self-paced nature.”

image credits

In this interactive online writing workshop, Natalie Goldberg will help you:

P R A I S E   F O R   N A T A L I E

W H A T   Y O U   W I L L   L E A R N

As she entered the ninth decade of her life, Pema Chödrön spent a year in solitary retreat working deeply with traditional Tibetan Buddhist teachings on death, including teachings on the bardos from The Tibetan Book of the Dead. This interactive online retreat, recorded at her home monastery, Gampo Abbey, in front of a small audience of her close students and friends, brings the fruits of Pema’s study and practice to you.

Whether you’re a longtime practitioner, an enthusiastic beginner, or somewhere in between, this retreat will offer you teachings and tools for embracing the entirety of your human experience—including your death—as a sacred journey. These are teachings that you can listen to again and again over the coming years, returning to them for guidance and grounding as you navigate the ongoing journey of your life.

What if our greatest fear is leaving our loved ones behind?

What if we fear the unknown or no longer existing?

What if we fear having not fulfilled our purpose in this life?

What if we’re scared of pain or isolation while dying?

Training Video Excerpts

WHAT YOU WILL LEARN

In this six-week interactive online retreat, Pema Chodron will be your guide in living purposefully and dying fearlessly by teaching you how to . . .

A RETREAT MADE FOR YOU

This online retreat includes a bounty of exclusive resources, many available only for this one-time special offering, to support you in your retreat practice.

THIS RETREAT INCLUDES:

RETREAT SUMMARY

The Tibetan Book of the Dead (Audio)

Translated by Francesca Fremantle and Chögyam Trungpa
Read by Richard Gere
2 ¾ hours, unabridged

This translation of The Tibetan Book of the Dead emphasizes the practical advice that the book offers to the living.

BONUS #1

About Your Teacher

PRAISE FOR PEMA

Thousands of people have studied writing with Natalie over the last 40 years.

Here’s some of what they’ve had to say . . .

This online writing workshop includes a bounty of exclusive resources to support you, many available only for this one-time special offering.

THIS WORKSHOP INCLUDES

When does the training begin?
The interactive portion of the training begins on December 7, 2024, with the first live call. You can get started as soon as you enroll and go at your own pace. Tias and Surya Little will be available to respond to questions on the discussion boards December 7, 2024–January 25, 2025.

How long will I have access to the training?
Your access to the training is unlimited. It will not expire.

When are the live calls?
The dates and times for the live calls are below. Recordings of the calls will be made available in the course for those who are unable to attend live.

The Root of It All: Saturday, December 7, 12:00 p.m.–1:30 p.m. (EST)

The Sacral Center: Saturday, December 14, 12:00 p.m.–1:30 p.m. (EST)

Fire in the Belly: Saturday, December 21, 12:00 p.m.–1:30 p.m. (EST)

The Lotus Heart: Saturday, January 11, 12:00 p.m.–1:30 p.m. (EST)

The Place of Purification: The Throat: Saturday, January 18, 12:00 p.m.–1:30 p.m. (EST)

Entering the Timeless Realm: The Cranium: Saturday, January 25, 12:00 p.m.–1:30 p.m. (EST)

Recordings of the calls will be made available in the course for those who are unable to attend live.

How long will the discussion boards be available?
The discussion boards will remain open indefinitely. However, Tias and Surya will only be available to respond to questions about the teachings until January 25, 2025.

Can I still take this training without a desktop/laptop computer (for example, if I only have an iPad)?
Yes, you can access this course using the browser on your device. However, please note that if you’d like to save any of the course materials, you may need to download to a computer first and then transfer the files to your device.

What if I have technical difficulties with the course?
We have a dedicated course support person who can help you with any issues you may encounter in navigating or accessing the course. Please email course-support@shambhala.com if you have any questions.

Frequently Asked Questions

alien;

AN  INTERACTIVE  WORKSHOP
MADE FOR YOU

THIS WORKSHOP 
INCLUDES

A D D I T I O N A L  B O N U S E S

100% SATISFACTION GUARANTEE 

TIAS LITTLE synthesizes more than 30 years of study in classical yoga, Sanskrit, Buddhism, anatomy, and trauma healing in his dynamic and original style. One of the foremost yoga and somatic movement instructors in North America, Tias codirects Prajna Yoga in Santa Fe, New Mexico, with his wife Surya. He is the author of four books: Meditations on a Dewdrop, Yoga of the Subtle Body, The Practice is the Path, and In the Space Between: The Poetry of Embodiment.

Praise for Tias

“Tias Little delights in keeping the subtlety and mystery of the mind and the body. This keeps our minds open, so we continue to look, explore, and enjoy the fresh and always new face of reality. How exciting to explore with Little the detailed nature of anatomy, physiology, and neuroscience in relation to the ancient wisdom of yoga, the chakras, and nādīs. This grounding of the esoteric and the profound in the nitty-gritty of the body serves to sharpen the cutting edge of any yoga practice.”—Richard Freeman, author of The Mirror of Yoga

“Tias Little is a necessary bridge between East and West. By being steeped in yoga practice, meditation, and western anatomy, he digs deep into the mystery of being and unearths the wisdom he shares in this [training]. [These teachings are] immediately accessible to the beginner and yet will keep on delivering provocative inspiration throughout your lifetime. I am so happy and honored to be on the path with Tias.”—Rodney Yee, author of Moving toward Balance

“The body and spirit are exact mirrors of each other—a fact much more apparent to the ancients than to those of us distracted by our modern materialism. Tias even-handedly blends the anatomy we know today with the anatomy of the energetic body. His many years of experience imbue this [training] with an easy authority.”—Thomas Myers, author of Anatomy Trains

Praise for Tias

“Tias Little delights in keeping the subtlety and mystery of the mind and the body. This keeps our minds open, so we continue to look, explore, and enjoy the fresh and always new face of reality. How exciting to explore with Little the detailed nature of anatomy, physiology, and neuroscience in relation to the ancient wisdom of yoga, the chakras, and nādīs. This grounding of the esoteric and the profound in the nitty-gritty of the body serves to sharpen the cutting edge of any yoga practice.”—Richard Freeman, author of The Mirror of Yoga

“Tias Little is a necessary bridge between East and West. By being steeped in yoga practice, meditation, and western anatomy, he digs deep into the mystery of being and unearths the wisdom he shares in this [training]. [These teachings are] immediately accessible to the beginner and yet will keep on delivering provocative inspiration throughout your lifetime. I am so happy and honored to be on the path with Tias.”—Rodney Yee, author of Moving toward Balance

“The body and spirit are exact mirrors of each other—a fact much more apparent to the ancients than to those of us distracted by our modern materialism. Tias even-handedly blends the anatomy we know today with the anatomy of the energetic body. His many years of experience imbue this [training] with an easy authority.”—Thomas Myers, author of Anatomy Trains

* PLUS *

S P E C I A L  P R O G R A M  B O N U S E S

* PLUS *

S P E C I A L  P R O G R A M  B O N U S E S

RACHEL NEUMANN

Rachel Neumann is a writer, editor, and publisher with twenty years of journalism and book publishing experience, including the last five years as the Publisher and Editorial Director of Parallax Press. She has worked at The Village Voice, The New Press, and AlterNet and continues to write regularly for Lions Roar and other publications. She is the author of four books: Not Quite Nirvana, Long Weekend, and the children’s book Baby Present, as well as the editor for I Am Home: Portraits of Immigrant Teenagers. Rachel is currently the Associate Publisher of Shambhala Publications.

KJ Grow

KJ Grow, VP Sales & Marketing, joined Shambhala Publications in 2015, having worked for over a decade as a sales rep in New York City for “Big 5” publishers including Penguin Random House and Simon & Schuster. She is a graduate of both the Columbia Publishing Course and the Yale Publishing Course for Executive Education, and has served on the steering committee for the Independent Publishers Caucus. She has also worked as a bookseller in both independent bookstores and national chains, and is always an active member of at least one book club. 

And if you’ve ever wanted to have a chance to ask your own question of a book publisher, please join us for a 

LIVE  Q & A CALL WITH SHAMBHALA

with Rachel Newman and KJ Grow as they take questions from workshop participants and share their knowledge of the publishing world from over thirty years of combined experience! 

A D D I T I O N A L  
B O N U S E S

C O U R S E 

C U R R I C U L U M

Each lesson contains multiple videos in which Natalie teaches on the theme for that lesson, along with readings and practices to inspire and deepen your writing practice.

Training Video 

Excerpts

Enjoyed the Excerpt?

Enjoyed the Excerpt?

W O R K S H O P  S U M M A R Y

This workshop was designed with your needs in mind and contains 
all of the following:

Frequently Asked Questions

When does the training begin?
The interactive portion of the training begins on December 7, 2024, with the first live call. You can get started as soon as you enroll and go at your own pace. Tias and Surya Little will be available to respond to questions on the discussion boards December 7, 2024–January 25, 2025.

How long will I have access to the training?
Your access to the training is unlimited. It will not expire.

When are the live calls?

The dates and times for the live calls are below:

The Root of It All: Saturday, December 7, 12:00 p.m.–1:30 p.m. (EST)
The Sacral Center: Saturday, December 14, 12:00 p.m.–1:30 p.m. (EST)
Fire in the Belly: Saturday, December 21, 12:00 p.m.–1:30 p.m. (EST)
The Lotus Heart: Saturday, January 11, 12:00 p.m.–1:30 p.m. (EST)
The Place of Purification: The Throat: Saturday, January 18, 12:00 p.m.–1:30 p.m. (EST)
Entering the Timeless Realm: The Cranium: Saturday, January 25, 12:00 p.m.–1:30 p.m. (EST)

Recordings of the calls will be made available in the course for those who are unable to attend live.

How long will the discussion boards be available?
The discussion boards will remain open indefinitely. However, Tias and Surya will only be available to respond to questions about the teachings until January 25, 2025.

Can I still take this training without a desktop/laptop computer (for example, if I only have an iPad)?
Yes, you can access this course using the browser on your device. However, please note that if you’d like to save any of the course materials, you may need to download to a computer first and then transfer the files to your device.

What if I have technical difficulties with the course?
We have a dedicated course support person who can help you with any issues you may encounter in navigating or accessing the course. Please email course-support@shambhala.com if you have any questions.

© Shambhala Publications. All Rights Reserved.

© Shambhala Publications. All Rights Reserved.

B. K. S. Iyengar once said that it is as difficult to understand prāna as it is to understand god.

What is this mysterious life force? What is prāna and how might we touch it? How might we develop a union with it—and with ourselves?

In this training with master yoga teacher Tias Little, we’ll move into the interior of the body—what Tias calls the “inner asana” or the “inner posture.” While many of us train in the outer forms of triangle pose and half-moon and backbends, there is a powerful way in which we can connect to the interior posture. Through work with the subtle pulsatory rhythms of blood, breath, nerve, craniosacral, and other fluctuating movements, this subtle body yoga training will help you investigate the interior of your own being.

About This Training

What You Will Receive

This training was designed with your needs in mind and contains all of the following:

Downloadable Audio Files

Printable Transcripts

Recommended Readings

Unlimited Access

Preparation

Before we begin our exploration of subtle body practices, we must orient ourselves and prepare the body for sitting meditation. This first section of the training provides an introduction and instructions for sitting as well as several long practice sequences designed to open the shoulders, core, and hips.

The Foundation

As we begin the subtle body practices, we start by taking time to build our root and the foundation for the practice. We will start our work with the spine and prepare it for the meditations that 
follow in this training.

The Spine

Our spine is so much more than a simple backbone—it holds the spinal river, a river of tremendous strength and potential that flows through the spinal shaft. Its flow is harnessed by movements within the pelvic floor and subtle articulations of the coccyx. In this next section of the training, you will work with the subtle energies in this central channel.

The Belly

In this section, we will explore the manipūra or “palace of jewels”—the abdominal location of the third chakra. This power center of our body is also, paradoxically, where we are physically most vulnerable. We can benefit greatly from focusing on subtle energies here, bringing ease and a chance to lower our guard.

The Breath

The diaphragm is the regulator of respiration and prāna and is its prime mover. Due to postural and emotional tension, however, the motion of the diaphragm can become restricted, which affects the flow of prāna. In this section, we will focus on breath and releasing the diaphragm to enable the smooth flow of prāna.

The Heart

The heart is the source of the pulsatory rhythms in our bodies, and in this section we will tune into those rhythms and move more deeply into the sanctuary of the heart to the secret heart, a place beyond comprehension that transcends linguistic reference.

The Skull

Releasing tension within the skull is a critical part of yoga training, for only by unlocking the structures in and around the brain, packed with billions of neurons, can a sense of ease pervade the entire nervous system. In this section, we will focus on the exquisite sensitivity and subtle energies available in this crown jewel.

The End 
and the Beginning

The end of this training is really the beginning of the practice. This final section of the training contains several practices, including śavāsana and yoga nidrā, which you can use in daily practice. May the garden of your subtle body continue to bloom as you experience deeper and more nuanced explorations of 
your innermost being.

Training Video Excerpts

Over Seven Hours of Video Teachings, Including Three Long Practice Sequences Designed to Prepare the Body for Sitting Meditation

How This Training Will Benefit You

In this online training, Tias Little helps you . . .

What You Will Receive

This training was designed with your needs in mind and contains all of the following:

Downloadable Audio Files

Printable Transcripts

Recommended Readings

Unlimited Access

Over Seven Hours of Video Teachings, Including Three Long Practice Sequences Designed to Prepare the Body for Sitting Meditation

Training Outline

Preparation

Before we begin our exploration of subtle body practices, we must orient ourselves and prepare the body for sitting meditation. This first section of the training provides an introduction and instructions for sitting as well as several long practice sequences designed to open the shoulders, core, and hips.

The Foundation

As we begin the subtle body practices, we start by taking time to build our root and the foundation for the practice. We will start our work with the spine and prepare it for the meditations that 
follow in this training.

The Spine

Our spine is so much more than a simple backbone—it holds the spinal river, a river of tremendous strength and potential that flows through the spinal shaft. Its flow is harnessed by movements within the pelvic floor and subtle articulations of the coccyx. In this next section of the training, you will work with the subtle energies in this central channel.

The Belly

In this section, we will explore the manipūra or “palace of jewels”—the abdominal location of the third chakra. This power center of our body is also, paradoxically, where we are physically most vulnerable. We can benefit greatly from focusing on subtle energies here, bringing ease and a chance to lower our guard.

Days 14–15: The Breath

The diaphragm is the regulator of respiration and prāna and is its prime mover. Due to postural and emotional tension, however, the motion of the diaphragm can become restricted, which affects the flow of prāna. In this section, we will focus on breath and releasing the diaphragm to enable the smooth flow of prāna.

The Heart

The heart is the source of the pulsatory rhythms in our bodies, and in this section we will tune into those rhythms and move more deeply into the sanctuary of the heart to the secret heart, a place beyond comprehension that transcends linguistic reference.

The Skull

Releasing tension within the skull is a critical part of yoga training, for only by unlocking the structures in and around the brain, packed with billions of neurons, can a sense of ease pervade the entire nervous system. In this section, we will focus on the exquisite sensitivity and subtle energies available in this crown jewel.

The End 
and the Beginning

The end of this training is really the beginning of the practice. This final section of the training contains several practices, including śavāsana and yoga nidrā, which you can use in daily practice. May the garden of your subtle body continue to bloom as you experience deeper and more nuanced explorations of your innermost being.

+ 20 Yoga Alliance Continuing Education
Credits (Non-Contact Hours)

+ 20 Yoga Alliance 
Continuing Education Credits (Non-Contact Hours)

Give the gift of awareness to a loved one!

Give the gift of awareness to a loved one!

Fellowships for people of color are available for this course.
Apply here.

Fellowships for people of color are available for this course.
Apply here.

Six Live, 90–Minute 

Zoom Training Calls

Facilitated Discussion Boards

Featuring

6

ninety-minute

live calls

Featuring

6

ninety-minute

live calls

Six Live, 90–Minute 

Zoom Training Calls

Facilitated Discussion Boards

There will be six ninety-minute live Zoom calls with Tias Little during the online course on the following topics.

The Root of It All: Saturday, December 7, 12:00 p.m.–1:30 p.m. (EST)

The first call is an introduction to overall potency of the subtle body. We explore the anatomical and etheric body from both Eastern and Western perspectives. We begin at the base of the spine in the tailbone and pelvic floor. The “root” of the body is considered to be the gateway to the entire chakra system. We practice movements to open the hips and mobilize the body’s deep life force from the base of the spine.

The Sacral Center: Saturday, December 14, 12:00 p.m.–1:30 p.m. (EST)
In this class, we introduce the sacral center as the source of a wave-like motion that flows through the spine. The watery realm of the sacrum is home to the reptilian power, known as the kundalini. As the center of gravity in the body, the sacrum provides both stability and flow. In this class, we explore how the sacrum and reproductive organs are the source for creative power in both body and mind.

Fire in the Belly: Saturday, December 21, 12:00 p.m.–1:30 p.m. (EST)
In the internal arts, the deep belly is the source of vitality and intuition. It is considered the origin of the breath and the abode of the personal will. In this class, we explore the deep intelligence of “belly brain” and the kinds of obstacles to one’s personal power that reside in the gut.

The Lotus Heart: Saturday, January 11, 12:00 p.m.–1:30 p.m. (EST)
The pulse of the heart can be felt in every single cell of the body, thus the heart is known as the “great regulator.” This call focuses on the exquisite vibration of feeling in the heart and lung. We practice meditations to unbind the “knots” that confine the heart chakra, while doing asana and pranayama to expand the ribs and lungs.

The Place of Purification: The Throat: Saturday, January 18, 12:00 p.m.–1:30 p.m. (EST)
The vulnerability of the neck to emotional and structural strain is well documented. In the throat are small, delicate structures that lead up to the brain, including the “master” thyroid gland. This call explores the throat and the pathway of energetic winds that lead up to the brain. Through self-expression, song, and sounding we encourage mobility of the throat, jaw, and tongue.

Entering the Timeless Realm: The Cranium: Saturday, January 25, 12:00 p.m.–1:30 p.m. (EST)
Pathways through the skull lead to a sublime connection to timelessness and space. However, the structures of the skull are exquisitely fine and easily distressed. In this class, we do practices to carefully protect the organ of the brain along with its nerves and surrounding tissues. We perceive the cranial space as a portal to the non-dual, “highest wisdom” within the subtle body.

Live Calls

There will be six ninety-minute live Zoom calls with Tias Little during the online course on the following topics.

The Root of It All: Saturday, December 7, 12:00 p.m.–1:30 p.m. (EST)

The first call is an introduction to overall potency of the subtle body. We explore the anatomical and etheric body from both Eastern and Western perspectives. We begin at the base of the spine in the tailbone and pelvic floor. The “root” of the body is considered to be the gateway to the entire chakra system. We practice movements to open the hips and mobilize the body’s deep life force from the base of the spine.

The Sacral Center: Saturday, December 14, 12:00 p.m.–1:30 p.m. (EST)
In this class, we introduce the sacral center as the source of a wave-like motion that flows through the spine. The watery realm of the sacrum is home to the reptilian power, known as the kundalini. As the center of gravity in the body, the sacrum provides both stability and flow. In this class, we explore how the sacrum and reproductive organs are the source for creative power in both body and mind.

Fire in the Belly: Saturday, December 21, 12:00 p.m.–1:30 p.m. (EST)
In the internal arts, the deep belly is the source of vitality and intuition. It is considered the origin of the breath and the abode of the personal will. In this class, we explore the deep intelligence of “belly brain” and the kinds of obstacles to one’s personal power that reside in the gut.

The Lotus Heart: Saturday, January 11, 12:00 p.m.–1:30 p.m. (EST)
The pulse of the heart can be felt in every single cell of the body, thus the heart is known as the “great regulator.” This call focuses on the exquisite vibration of feeling in the heart and lung. We practice meditations to unbind the “knots” that confine the heart chakra, while doing asana and pranayama to expand the ribs and lungs.

The Place of Purification: The Throat: Saturday, January 18, 12:00 p.m.–1:30 p.m. (EST)
The vulnerability of the neck to emotional and structural strain is well documented. In the throat are small, delicate structures that lead up to the brain, including the “master” thyroid gland. This call explores the throat and the pathway of energetic winds that lead up to the brain. Through self-expression, song, and sounding we encourage mobility of the throat, jaw, and tongue.

Entering the Timeless Realm: The Cranium: Saturday, January 25, 12:00 p.m.–1:30 p.m. (EST)
Pathways through the skull lead to a sublime connection to timelessness and space. However, the structures of the skull are exquisitely fine and easily distressed. In this class, we do practices to carefully protect the organ of the brain along with its nerves and surrounding tissues. We perceive the cranial space as a portal to the non-dual, “highest wisdom” within the subtle body.

Live Calls