Complete Yoga for Freediving Programme

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  • 17 Hours
    of video

Yoga for Freediving is a totally new concept in freediving and personal development.

This ground-breaking programme brings you six unique online courses, over 60 videos and 17 hours of meditation, pranayama, lectures, visualisations and more, which form the core of Sara's coaching programmes. It is these methods which enabled Sara to claim three World Records with just nine months of training - without forcing and without injury. Since then she has claimed a further World Record in Constant Weight and remains 'unofficially' the world's deepest woman with her dive to 104m Constant Weight.

These videos teach freediving as a philosophy rather than a series of techniques. They will help you to manage your mental processes, eliminate your fears, help you to focus, and will totally shift your perspective on yourself as a human being in relation to water.

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17+ hours of video, instant streaming! This is a gift purchase for a friend. This is a gift purchase just for . They will receive their copy via email.

17+ hours of video, Watch as much as you want for 3 days. This is a gift purchase for a friend. This is a gift purchase just for . They will receive their copy via email.

Complete Yoga for Freediving Programme

Yoga for Freediving is a totally new concept in freediving and personal development.

This ground-breaking programme brings you six unique online courses, over 60 videos and 17 hours of meditation, pranayama, lectures, visualisations and more, which form the core of Sara's coaching programmes. It is these methods which enabled Sara to claim three World Records with just nine months of training - without forcing and without injury. Since then she has claimed a further World Record in Constant Weight and remains 'unofficially' the world's deepest woman with her dive to 104m Constant Weight.

These videos teach freediving as a philosophy rather than a series of techniques. They will help you to manage your mental processes, eliminate your fears, help you to focus, and will totally shift your perspective on yourself as a human being in relation to water.

61 Videos

  • DYD Intro

    1m 28s · Streamable only

  • About Meditation

    8m 32s · Streamable only

  • About Kriyas

    6m 24s · Streamable only

  • About the Lectures

    3m 3s · Streamable only

  • About Pranayama

    7m 6s · Streamable only

  • RELAX 1. Lecture: Ong Namo

    14m · Streamable only

  • RELAX 2. Meditation: Learn to Meditate

    15m · Streamable only

  • RELAX 3. Pranayama: One Minute Breath

    14m · Streamable only

  • RELAX 4. Lecture: Trust and Surrender

    10m · Streamable only

  • RELAX 5. Visualisation: Isolated Contraction

    43m · Streamable only

  • RELAX 6. Meditation: To Know the Field

    24m · Streamable only

  • Manage Your Mind 1: Lecture - The Mind

    27m · Streamable only

  • Manage Your Mind 2: Kriya - To Prepare For Deep Meditation

    44m · Streamable only

  • Manage Your Mind 3: Meditation - Positive Mind

    14m · Streamable only

  • Manage Your Mind 4: Meditation - Negative Mind

    15m · Streamable only

  • Manage Your Mind 5: Meditation - Neutral Mind

    17m · Streamable only

  • Manage Your Mind 6: Pranayma - Inner Conflict Resolver Reflex

    15m · Streamable only

  • Manage Your Mind 7: Lecture - Mind, Body, Spirit

    19m · Streamable only

  • Energy Beyond Breath 1: Pranayama - Nadi Cleansing

    18m · Streamable only

  • Energy Beyond Breath 2: Visualisation - Yoga Nidra

    39m · Streamable only

  • Energy Beyond Breath 3: Meditation - Connecting with the Source of Infinite Energy

    15m · Streamable only

  • Energy Beyond Breath 4: Kriya - To Create and Conserve Pranic Energy

    52m · Streamable only

  • Energy Beyond Breath 5: Meditation - Long Ek Ong Kar

    22m · Streamable only

  • Training and Performance 1: Lecture - Training Zone

    9m 15s · Streamable only

  • Training and Performance 3: Pranayama - Basic Breath Series

    45m · Streamable only

  • Training and Performance 2: Lecture - Comfort Zone

    11m · Streamable only

  • Training and Performance 4: Kriya - Basic Spinal Energiser

    48m · Streamable only

  • Training and Performance 5: Lecture - Respecting Your Body

    11m · Streamable only

  • Training and Performance 6: Visualisation - Perfect Dive

    20m · Streamable only

  • Success & Failure 1: Lecture - Success and Failure

    10m · Streamable only

  • Success & Failure 2: Meditation - Conquer Self-Animosity

    13m · Streamable only

  • Success & Failure 3: Pranayama - Sodarshan Chakra Kriya

    21m · Streamable only

  • Success & Failure 4: Lecture - Sat Kriya and Perfectionism

    11m · Streamable only

  • Success & Failure 5: Kriya - Sat Kriya

    24m · Streamable only

  • Success & Failure 6: Visualisation - I Trust

    31m · Streamable only

  • PDP 1: Warm-ups Introduction

    7m 27s · Streamable only

  • PDP 2: Warm-ups Beginners

    27m · Streamable only

  • PDP 3: Warm-ups Intermediate

    29m · Streamable only

  • PDP 4: Warm-ups Advanced

    33m · Streamable only

  • PDP 5: Intro to Lung Stretches

    5m 27s · Streamable only

  • PDP 6: Lung Stretches - Beginners

    12m · Streamable only

  • PDP 7: Lung Stretches - Intermediate

    13m · Streamable only

  • PDP 8: Lung Stretches - Advanced

    16m · Streamable only

  • Welcome to my free 'How to…' videos

    1m 19s · Streamable only

  • How to Sit for Meditation

    11m · Streamable only

  • How to get the Deepest Inhale

    13m · Streamable only

  • How to Engage the Root Lock : Mulabhanda

    9m 22s · Streamable only

  • How To Stretch your Diaphragm : Uddiyanabhanda

    7m 26s · Streamable only

  • How to Engage Neck Lock : Jalandharabhanda

    8m 17s · Streamable only

  • How to Pack

    9m 7s · Streamable only

  • How to Reverse Pack

    5m 18s · Streamable only

Also includes

  • Learning2Meditate...

    161 KB

  • One Minute Breath...

    54 KB

  • Positive Mind.pdf

    51 KB

  • Negative Mind.pdf

    54 KB

  • Neutral Mind.pdf

    51 KB

  • Inner Conflict Re...

    55 KB

  • Creating and Cons...

    192 KB

  • Connecting with y...

    72 KB

  • Basic Breath Seri...

    248 KB

  • SODARSHAN CHAKRA ...

    437 KB

  • Sat Kriya.pdf

    61 KB

  • ToConquerSelfAnim...

    189 KB

  • Lectures to Go - ...

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  • Lectures to Go - ...

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  • Lectures to Go - ...

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  • Lectures to Go - ...

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  • Lectures to Go - ...

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  • Lectures to Go - ...

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  • Visualisation to ...

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  • Visualisation to ...

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  • Lectures to Go - ...

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  • Visualisation to ...

    72 MB

  • 40-day meditation...

    1 MB

  • The How To Videos...

    1 MB

  • How to use Deep R...

    1 MB

  • How to Manage You...

    401 KB

  • Manage Your Mind ...

    422 KB

  • Energy Beyond Bre...

    1 MB

  • Training and Perf...

    1 MB

  • Lectures to Go - ...

    20 MB

  • Lectures to Go - ...

    16 MB

  • Visualisation to ...

    36 MB

  • Lectures to Go - ...

    20 MB

  • Success & Failure...

    1 MB

  • Yoga for Freedivi...

    2 MB

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  1. DYD Intro

    1m 28s · Streamable only

  2. About Meditation

    8m 32s · Streamable only

    ABOUT MEDITATION: If the mind is our most powerful servant, meditation is the way we ensure the servant receives clear instructions and does what we actually want him or her to do!

    Without meditation our servant is free to do exactly what he wants, when he wants, and then we wonder why our dives - and lives - don't turn out as we hope!

    Meditation is the key to this entire programme - start building the best foundation upon which to build the...

  3. About Kriyas

    6m 24s · Streamable only

    ABOUT KRIYAS: The word 'kriya' means 'completed action'. It is therefore both a single exercise and a series of exercises that is designed to have a specific outcome. The kriyas in Kundalini Yoga work to direct energy within our body and mind by using specific breathing techniques combined with a body position, movement, visualisation, mantra and bhanda (muscular lock).

    Here I have selected the ones that are my favourite for helping me with my ...

  4. About the Lectures

    3m 3s · Streamable only

    ABOUT LECTURES: This is as close to personal coaching with me as you can get without actually getting on a plane. These lectures form the basis of my teachings, primarily looking at, gaining awareness over, and learning to work with our minds, belief systems, and fears.

    If you want to know how I set three World Records with only nine months of training, or dive to 104m, you can't afford to miss any of my lectures in these Yoga for Freediving co...

  5. About Pranayama

    7m 6s · Streamable only

    ABOUT PRANAYAMA: Pranayama are yogic breathing exercises based on ancient techniques and wisdom. 'Prana' refers both to our breath, and also to the life-force energy within and around us all. Pranayama therefore go beyond training simply our breath and breath hold capacity, but also work on how you access your life-force energy and your true potential! Powerful stuff!

    DISCLAIMER: Yoga for Freediving courses and videos are not a freediving certi...

  6. RELAX 1. Lecture: Ong Namo

    14m · Streamable only

    ABOUT THE ONG NAMO LECTURE: This is the first lecture I deliver to any student. It is also one of the most powerful lessons we can learn in our freediving.

    We tend to dive in the same way that we approach life; that the harder we try, the more chance we have of succeeding. Changing this approach - to one of trust, complete relaxation and surrender - is the key to reaching your goals, but is often one of the most hardest, most painful and frustr...

  7. RELAX 2. Meditation: Learn to Meditate

    15m · Streamable only

    ABOUT LEARN TO MEDITATE: Every action is the result of a thought, whether we are conscious of it or not. If we want to change the outcome of our actions, in this case, improve our dive performance, the most effective way is to begin to train our mind to think in different ways.

    Learning to meditate is simple, and even short times sitting can pay huge benefits, if the practice is regular. With just three minutes a day, every day, you will notice ...

  8. RELAX 3. Pranayama: One Minute Breath

    14m · Streamable only

    ABOUT ONE MINUTE BREATH: If you need to relax you have to be able to deal with your own stress. This pranayama is the most powerful stress-busting exercise you can do. It will also train your mind to focus, your heart to trust and will extend your breathhold! Seriously! All that in one exercise.

    It can be challenging, so as I explain, take your time and build up. Work within a zone that feels challenging yet sustainable (more to come on that in ...

  9. RELAX 4. Lecture: Trust and Surrender

    10m · Streamable only

    ABOUT TRUST AND SURRENDER: Trust and surrender are key concepts in great, safe, deep dives. It's easy to talk about them, but really getting yourself to a place where you embody them in your dives, is much harder.

    We all know that in order to dive deep we need to confront and let go of our ego. If we can trust that we are meant to freedive, that our bodies contain wisdom that allows us to dive already, and that we can surrender to this wisdom a...

  10. RELAX 5. Visualisation: Isolated Contraction

    43m · Streamable only

    ABOUT ISOLATED CONTRACTIONS: As relaxation is such a crucial part of freediving, we need to learn to be as relaxed as possible throughout our body even though some parts of it are working physically and will be contracted.

    This video will improve your body awareness, which is key to being able to isolate ONLY the muscles that need to be contracted at any given moment during a dive, and ensure the rest of your body is completely relaxed.

    It ...

  11. RELAX 6. Meditation: To Know the Field

    24m · Streamable only

    ABOUT TO KNOW THE FIELD: This is the meditation that helped me get my first three World Records! It is that powerful!

    It uses visualisation, which is a powerful tool for reaching your goals, and connects you with your own energy and your own power. This is the power not to overcome others or through using force, but to expand into your own potential and not worry about what others around you are doing, or saying.

    I have a lot to thank this m...

  12. Manage Your Mind 1: Lecture - The Mind

    27m · Streamable only

  13. Manage Your Mind 2: Kriya - To Prepare For Deep Meditation

    44m · Streamable only

  14. Manage Your Mind 3: Meditation - Positive Mind

    14m · Streamable only

  15. Manage Your Mind 4: Meditation - Negative Mind

    15m · Streamable only

  16. Manage Your Mind 5: Meditation - Neutral Mind

    17m · Streamable only

  17. Manage Your Mind 6: Pranayma - Inner Conflict Resolver Reflex

    15m · Streamable only

  18. Manage Your Mind 7: Lecture - Mind, Body, Spirit

    19m · Streamable only

  19. Energy Beyond Breath 1: Pranayama - Nadi Cleansing

    18m · Streamable only

    ABOUT NADI CLEANSING : This pranayama is simple, yet powerful and effective. In order for our energy to flow, the channels that carry it need to be clear – these channels are called ‘nadis’, this exercise opens them up and clears out all the gunk

  20. Energy Beyond Breath 2: Visualisation - Yoga Nidra

    39m · Streamable only

    ABOUT YOGA NIDRA : This is a yogic form of self-hypnosis, whereby through a guided visualisation, you systematically relax and energise your body. This version is designed specifically for the needs of freedivers.

  21. Energy Beyond Breath 3: Meditation - Connecting with the Source of Infinite Energy

    15m · Streamable only

    ABOUT INFINITE ENERGY : A challenging pranayama-based meditation that energises our connection with the Universe, our navel point – the subtle umbilical cord through which Mother Nature continues to nourish us

  22. Energy Beyond Breath 4: Kriya - To Create and Conserve Pranic Energy

    52m · Streamable only

    ABOUT PRANIC ENERGY : One of Sara’s favourite kriyas, this targets our management of prana both on the physical, anatomical level through balancing the thyroid activity, but also on the energetic level by balancing our thought patterns and teaching us to trust and surrender

  23. Energy Beyond Breath 5: Meditation - Long Ek Ong Kar

    22m · Streamable only

    ABOUT LONG EK ONG KARS : One of the most powerful meditations, practiced every day by thousands of yogis, it systematically wakes up the Kundalini energy, our life-force. Through visualisation and control of the bhandas, we energise our main nadi, Sushumna, balance our energy, and strengthen our aura to protect us from negative or depleting energy

  24. Training and Performance 1: Lecture - Training Zone

    9m 15s · Streamable only

  25. Training and Performance 3: Pranayama - Basic Breath Series

    45m · Streamable only

  26. Training and Performance 2: Lecture - Comfort Zone

    11m · Streamable only

  27. Training and Performance 4: Kriya - Basic Spinal Energiser

    48m · Streamable only

  28. Training and Performance 5: Lecture - Respecting Your Body

    11m · Streamable only

  29. Training and Performance 6: Visualisation - Perfect Dive

    20m · Streamable only

  30. Success & Failure 1: Lecture - Success and Failure

    10m · Streamable only

    This video lays the foundation for this entire course - it explains that both success and failure are both simply concepts, not real in themselves, as our perception of what success and failure are, is both subjective, and subject to huge shifts as we ourselves change. You will learn that letting go of these concepts can be one of the greatest lessons you will learn to support your progression in freediving and in life.

  31. Success & Failure 2: Meditation - Conquer Self-Animosity

    13m · Streamable only

    This course is all about polarised concepts and how they cripple us through expectations and fears. This meditation supports the Sat Kriya and Perfectionism lecture as it gives a practice tool to counter the tendency to put immense pressure on ourselves to always be the best. Invariably being the best isn't possible and so when we feel that we are falling short (failing), we beat ourselves up. This meditation transforms that self-animosity into a p...

  32. Success & Failure 3: Pranayama - Sodarshan Chakra Kriya

    21m · Streamable only

    Sodarshan Chakra Kriya is one of the most powerful practices in Kundalini Yoga and it is THE meditation that I attribute my incredible freediving career to. It is a challenging and complex pranayama, and therefore, if this is your first Yoga for Freediving course, I recommend you start your first 40-day practice with the Meditation to Conquer Self-Animosity and tackle Sodarshan once you have settled into a regular practice and have a bit more exper...

  33. Success & Failure 4: Lecture - Sat Kriya and Perfectionism

    11m · Streamable only

    In this lecture I talk about my own painful journey of attempting my first ever 40-day practice; the powerful lessons I learned, and the incredible, unforeseeable benefits I received from finally letting go of needing to be 'the best'.

  34. Success & Failure 5: Kriya - Sat Kriya

    24m · Streamable only

    Sat Kriya, along with Sodarshan (also in this course) is another one of the most powerful Kundalini practices, and was the first most important lesson that I gained from my own early yoga practice into the powerfully destructive tendency that we all have one some level, of perfectionism. Recognising and letting go of the immense pressure we all put ourselves under to be 'perfect' can be one of the most liberating gifts you can give yourself.

  35. Success & Failure 6: Visualisation - I Trust

    31m · Streamable only

    This guided visualisation is one of my favourites - students ALWAYS enter the water in a super-chilled space and are amazed at how easy, relaxed and amazing their dives are after listening to this. As well as being an amazing preparation for training and performance dives, it's also an incredible way to optimise the neuro-muscular development of the dive response without even getting into the water.

  36. PDP 1: Warm-ups Introduction

    7m 27s · Streamable only

    This video gives you an introduction to this routine to help you understand why it is so important and effective as a complement for all of your other training and pre-dive preparation.

  37. PDP 2: Warm-ups Beginners

    27m · Streamable only

    This beginners warm-up sequence is a fun but thorough work-out for all parts of the body that need to be prepared for diving. Focusing on the spine and upper body, they open up the subtle energy channels (meridians) to ensure optimal flow of life force and prana; they stretch and oxygenate the muscles of the chest and upper back; they open the lungs and activate the heart; they bring flexibility to the spine, shoulders and chest; they cleanse the b...

  38. PDP 3: Warm-ups Intermediate

    29m · Streamable only

    This warm-up routine builds on the beginners set, building up the stretches and encouraging you to go into the deeper connective tissues around the lungs, diaphragm and rib cage. The exercises will cleanse your blood stream and relax your mind as well as preparing your physical body for the demands of your training.

  39. PDP 4: Warm-ups Advanced

    33m · Streamable only

    This advanced warm-up routine is for deep and competitive divers who really need to ensure they are ready for their dives the moment they enter the water. They are the exercises I did as preparation for my 100m+ dives, which I performed with no in-water warm-ups; proof that they really do work on the deepest, most important level for your high-performance dives.

  40. PDP 5: Intro to Lung Stretches

    5m 27s · Streamable only

    This little introduction explains the importance of lung stretches, aiming to move freediving away from the damaging high-stress dives that result in injury, and encouraging us all to return to a healthy, balanced approach to our dives, which allows adaptation to occur at our individual rate. The aim is to ensure we not only stay healthy, but continue to progress at a steady rate, rather than suffer set-backs from squeezes and over-training injuries.

  41. PDP 6: Lung Stretches - Beginners

    12m · Streamable only

    This first level of lung stretches is ideal for beginners as it teaches the basic stretch routine, preparing the lungs for the pressure of depths up to around 20-30m. It is recommended to master these stretches before progressing on to the more advanced routines, to strengthen your lung and airway tissue to reduce risk of injury from squeezes. The more you work on your adaptation early on, the better prepared your body will be for greater pressures...

  42. PDP 7: Lung Stretches - Intermediate

    13m · Streamable only

    This intermediate lung stretch sequence builds on the first level, increasing the pressure and tension on both the inhale and exhale lung stretches. Divers who are reaching residual volume, ie reaching their frenzel failure depth, should ideally be working with these stretches.

  43. PDP 8: Lung Stretches - Advanced

    16m · Streamable only

    These advanced lung stretches are for divers who are using the mouthfill and are going to 50m and beyond. The pressure of these deep dives needs to be supported by dry exercises to ensure the lungs are flexible and strong and can handle the increasing pressure without suffering damage. It is advised to progress slowly and conservatively, even with dry stretching, to ensure your body adapts at a healthy rate and is never over-stressed.

  44. Welcome to my free 'How to…' videos

    1m 19s · Streamable only

    ABOUT THE HOW TO... SERIES: This How to… series of videos contains bite-sized pieces of yogic and freediving wisdom, many of which were crucial in me diving to 104m on one breath!

    DISCLAIMER: Yoga for Freediving courses and videos are not a freediving certification; they do not certify you to freedive in any way. If you are not certified to freedive, you must take basic training with a certified instructor before practicing any freediving exerci...

  45. How to Sit for Meditation

    11m · Streamable only

    ABOUT SITTING: One of the greatest challenges to meditation is finding a comfortable sitting position. This short and simple video talks you through the options for all levels of flexibility.

    The main focus for effective meditation is the position of your spine. As long as that is straight, it really doesn't matter so much what the rest of your body is doing. Here I take you through options for comfortable sitting so that you can begin a regula...

  46. How to get the Deepest Inhale

    13m · Streamable only

    ABOUT THE DEEPEST INHALE: Ever feel like you've taken your deepest inhale, but it's not quite deep enough? The chances are you are missing a very simple part of the inhale flow which will completely transform your final breath. Here I show you how.

    For freedivers the final inhale is utterly crucial and, if, like so many other freedivers out there, you feel like you're missing a bit, it can become a cause of stress before your dive. Even if you ...

  47. How to Engage the Root Lock : Mulabhanda

    9m 22s · Streamable only

    ABOUT THE ROOT LOCK: Mulabhanda, also known as mulbhand or the root lock, refers in western anatomy to the pelvic floor. This muscular lock which effectively closes off the lower end of the upper body, is essential in all parts of yoga, including meditation.

    We use it to hold and direct energy during our practice. It is also essential in core strength and freedivers will benefit hugely from learning how to activate, and consciously relax, this ...

  48. How To Stretch your Diaphragm : Uddiyanabhanda

    7m 26s · Streamable only

    ABOUT DIAPHRAGM STRETCHING: Uddiyanabhanda relates to the diaphragm, as such it's the middle bhanda, between the root and the neck lock. In freediving, this little exercise can make or break depth progress.

    Stretching uddiyanabhanda is one of the most important exercises you can do as a freediver, and it's never too early to start! This sweet little video walks you through how to 'turn yourself inside out' - getting your diaphragm nice and stret...

  49. How to Engage Neck Lock : Jalandharabhanda

    8m 17s · Streamable only

    ABOUT NECK LOCK: Jalandharabhanda, also called jalandabhand, or the neck lock, is essential in yoga and particularly in meditation.

    It is also, for freedivers, known as the glottis - that tricky little bugger that you need to keep locked in order to keep your mouthfill.

    Neck lock is taught here in a super-easy and accessible way, to allow freedivers to really feel and understand what and where their glottis is, and how to get it to behave an...

  50. How to Pack

    9m 7s · Streamable only

    ABOUT PACKING: Packing is a useful tool in freediving training. Packing must be introduced and used with CAUTION and respect as it carries certain risks and adverse effects for the freediver.

    Packing when used in dry stretching routines is very useful for increasing the lung capacity, enabling a freediver to inhale more deeply. It is used widely in pool competitive disciplines and by seriously deep freedivers (70/80m and more).

    The risks are...

  51. How to Reverse Pack

    5m 18s · Streamable only

    ABOUT REVERSE PACKING: Reverse packing, as the name suggests, is the opposite of packing - and is essential for safe, deep diving.

    Many people, particularly early on in their training, focus on packing in order to expand their lung volume. However, for anyone wanting to dive deep, reverse packing is the one you want - and need - to focus on.

    Reverse packing is the method through which we stretch our residual capacity, i.e. we are able to exh...

  52. AND MORE!