Pre-Dive Preparation Premium

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  • 5 Hours
    of video

PRE-DIVE PREPARATION PREMIUM is an exclusive opportunity to work one on one with Sara online to delve deep into the wisdom of the physical practice of Kundalini and how it relates directly to our preparation for, and performance in, the water. PREMIUM combines the full PRE-DIVE PREPARATION video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

PRE-DIVE PREPARATION brings you two core stretching modules; pre-dive warm-ups based on Kundalini Yoga; and lung stretches. Both of these are key, particularly for deep diving, where adaptation to depth is essential.

I have used Kundalini Yoga throughout my freediving career - the ancient wisdom tradition of the teachings, the yogic understanding of the mind, and the physical exercises to get my body in the perfect state for diving. I often had people approach me when I was a relative beginner and tell me that these exercises were counter-productive to freediving, probably because nobody had ever used them. My personal experience, and that of the hundreds of students I have worked with over the years, tells me differently. These exercises, which I had adapted to incorporate the stretches I feel are most beneficial to freediving preparation, are the most effective way to get ready to get in the water. They open up the energy channels of the body for our Kundalini energy to flow, they oxygenate and cleanse the blood, stretch and tone the muscles, massage the inner organs, strengthen the nervous system and they are deeply relaxing also.

Lung stretches are an essential part of our physical training, not only to increase our inhale and thereby bring in more oxygen before a dive, but more importantly to decrease the residual capacity, i.e. the amount we are able to exhale, so that our lungs and surrounding tissue can compress further at depth, without injury or needing to rely on advanced equalisation techniques.

This is a step by step approach to lung stretches. As you practice any of these videos your capacity will increase both on the inhale and the exhale. It is important to progress slowly - even if you stay with the beginner exercises, your capacities will adapt and you will experience benefits on both ends of the scale. Don't be in a hurry to progress to the intermediate and advanced levels, allow the changes and adaptation to occur naturally, without forcing and rushing. Nature will take its course, your body will adapt, and it will do so best if you work with patience and respect for your body and the law of nature at work within you. Combine the warm-up exercises with the lung stretch sequences and you have a pre-dive warm-up which will target all the areas you need to focus on, mind, body and spirit - and you will notice the difference the moment you enter the water.

Videos in this course:
- Lecture: Pre-Dive Preparation Intro
- Warm-up routine: Beginners
- Warm-up routine: Intermediates
- Warm-up routine: Advanced
- Lecture: Lung Stretches Intro
- Lung Stretches: Beginners
- Lung Stretches: Intermediates
- Lung Stretches: Advanced

MORE ABOUT THIS COURSE
- Six videos and two and a half hours of targeted PRE-DIVE PREPARATION training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Life time access to all videos and content

WHY IS PRE-DIVE PREPARATION IMPORTANT?
Pre-Dive Preparation wraps up the previous five courses, bringing the practical application of Kundalini Yoga to life within the realm of freedive training. The two sections in this course are both designed to get you in the right frame of body and mind for your dives. Very often freedivers don't know what to do BEFORE they get in the water, and find the first few warm-ups stressful and uncomfortable, needing time to calm down, get focused and start to really relax in the water. These exercises ensure that you are calm, focused and relaxed from the first warm-up onwards, saving you time, energy and effort - and if you're diving in colder waters, this can be crucial to getting the most out of your precious dive session.

Preparing yourself mind, body and soul for your diving is more than just a nice concept - if you really want to excel in the water, you need to know how to prepare yourself in a reliable way, rather than leaving your frame of mind and your relaxation to chance and circumstance. This gives you a clear, simple and super-effective routine, which will grow with you as you advance, to ensure you are 100% ready, 100% of the time.

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5+ 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.

5+ 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.

Pre-Dive Preparation Premium

PRE-DIVE PREPARATION PREMIUM is an exclusive opportunity to work one on one with Sara online to delve deep into the wisdom of the physical practice of Kundalini and how it relates directly to our preparation for, and performance in, the water. PREMIUM combines the full PRE-DIVE PREPARATION video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

PRE-DIVE PREPARATION brings you two core stretching modules; pre-dive warm-ups based on Kundalini Yoga; and lung stretches. Both of these are key, particularly for deep diving, where adaptation to depth is essential.

I have used Kundalini Yoga throughout my freediving career - the ancient wisdom tradition of the teachings, the yogic understanding of the mind, and the physical exercises to get my body in the perfect state for diving. I often had people approach me when I was a relative beginner and tell me that these exercises were counter-productive to freediving, probably because nobody had ever used them. My personal experience, and that of the hundreds of students I have worked with over the years, tells me differently. These exercises, which I had adapted to incorporate the stretches I feel are most beneficial to freediving preparation, are the most effective way to get ready to get in the water. They open up the energy channels of the body for our Kundalini energy to flow, they oxygenate and cleanse the blood, stretch and tone the muscles, massage the inner organs, strengthen the nervous system and they are deeply relaxing also.

Lung stretches are an essential part of our physical training, not only to increase our inhale and thereby bring in more oxygen before a dive, but more importantly to decrease the residual capacity, i.e. the amount we are able to exhale, so that our lungs and surrounding tissue can compress further at depth, without injury or needing to rely on advanced equalisation techniques.

This is a step by step approach to lung stretches. As you practice any of these videos your capacity will increase both on the inhale and the exhale. It is important to progress slowly - even if you stay with the beginner exercises, your capacities will adapt and you will experience benefits on both ends of the scale. Don't be in a hurry to progress to the intermediate and advanced levels, allow the changes and adaptation to occur naturally, without forcing and rushing. Nature will take its course, your body will adapt, and it will do so best if you work with patience and respect for your body and the law of nature at work within you. Combine the warm-up exercises with the lung stretch sequences and you have a pre-dive warm-up which will target all the areas you need to focus on, mind, body and spirit - and you will notice the difference the moment you enter the water.

Videos in this course:
- Lecture: Pre-Dive Preparation Intro
- Warm-up routine: Beginners
- Warm-up routine: Intermediates
- Warm-up routine: Advanced
- Lecture: Lung Stretches Intro
- Lung Stretches: Beginners
- Lung Stretches: Intermediates
- Lung Stretches: Advanced

MORE ABOUT THIS COURSE
- Six videos and two and a half hours of targeted PRE-DIVE PREPARATION training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Life time access to all videos and content

WHY IS PRE-DIVE PREPARATION IMPORTANT?
Pre-Dive Preparation wraps up the previous five courses, bringing the practical application of Kundalini Yoga to life within the realm of freedive training. The two sections in this course are both designed to get you in the right frame of body and mind for your dives. Very often freedivers don't know what to do BEFORE they get in the water, and find the first few warm-ups stressful and uncomfortable, needing time to calm down, get focused and start to really relax in the water. These exercises ensure that you are calm, focused and relaxed from the first warm-up onwards, saving you time, energy and effort - and if you're diving in colder waters, this can be crucial to getting the most out of your precious dive session.

Preparing yourself mind, body and soul for your diving is more than just a nice concept - if you really want to excel in the water, you need to know how to prepare yourself in a reliable way, rather than leaving your frame of mind and your relaxation to chance and circumstance. This gives you a clear, simple and super-effective routine, which will grow with you as you advance, to ensure you are 100% ready, 100% of the time.

30 Videos

  • 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

  • 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

  • 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

  • Complete Kundalini Yoga Warm-Up Flow

    40m · Streamable only

  • How to chant the Adi Mantra Ong Namo to Tune In

    6m 5s · Streamable only

  • How to chant the Mangala Charan Mantra for Protection : Aad Gurey Nameh

    3m 33s · Streamable only

  • How to do Alternate Nostril Breathing and Breath of Fire

    10m · Streamable only

  • How to do Sufi Grinding

    4m 18s · Streamable only

  • How to do Spinal Flexes

    4m 28s · Streamable only

  • How to do Neck Rolls

    4m 39s · Streamable only

  • How to do Spinal Twist

    4m 11s · Streamable only

  • How to do Savasana Relaxation

    14m · Streamable only

  • How to Close your Practice: Sat Nam

    2m 39s · Streamable only

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  • 40-day meditation...

    1 MB

  • The How To Videos...

    1 MB

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You'll receive the following videos

  1. 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.

  2. 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...

  3. 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.

  4. 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.

  5. 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.

  6. 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...

  7. 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.

  8. 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.

  9. 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...

  10. 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 ...

  11. 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...

  12. 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...

  13. 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...

  14. 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...

  15. 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 ...

  16. 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 ...

  17. 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...

  18. 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...

  19. 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...

  20. 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...

  21. Complete Kundalini Yoga Warm-Up Flow

    40m · Streamable only

    ABOUT THE FLOW: These warm-up exercises can be used to prepare for other practice, or can be used in their own right. This flow will leave you energised, yet relaxed.

    I used and adapated these exercises to prepare myself for my deep freedives and I know they have helped all of my students to find that perfect state of relaxed focus before they get in the water for training or competition.

    This sequence can also be used as a complete practice...

  22. How to chant the Adi Mantra Ong Namo to Tune In

    6m 5s · Streamable only

    ABOUT ONG NAMO: We begin every practice of Kundalini Yoga with the Adi Mantra: "Ong Namo Guru Dev Namo'. This mantra is the foundation for my four World Records in freediving.

    I explain more about this magical mantra in my DEEP RELAXATION programme, but learning to chant it, and enjoying the vibrations it sends through your body is enough in itself. It will calm you, balance your nervous system and endocrine (hormonal) system.

    DISCLAIMER: Yo...

  23. How to chant the Mangala Charan Mantra for Protection : Aad Gurey Nameh

    3m 33s · Streamable only

    ABOUT AAD GUREY: This mantra is often used after the Adi Mantra when tuning in for our practice, but it can be used alone and is great for protection.

    Chanting mantra is not the same as singing. It doesn't matter if you have a good voice, or are in tune. It is about the vibrations you create through your body. We are 70% water. Imagine a glass of water next to some speakers playing music - this is what happens inside of you when you chant. A ge...

  24. How to do Alternate Nostril Breathing and Breath of Fire

    10m · Streamable only

    ABOUT PRANAYAMA: These two simple breathing exercises, or pranayamas, are two of the most important yoga breaths you will learn.

    Alternate nostril breathing is great for bringing awareness to the breath, the sensations of the breath and for creating balance.

    Breath of Fire is used to stimulate the kundalini energy, create inner heat and to cleanse the blood.

    Both are great to help freedivers connect with their breath and to begin using yo...

  25. How to do Sufi Grinding

    4m 18s · Streamable only

    ABOUT SUFI GRINDING: The poor Sufis…. Haha! Don't worry, no-one was harmed in the making of this video! :-)

    Sufi grinding is my favourite yoga warm-up exercise and here I show you how to do it. It helps to soften and relax the whole of the spine, encourages deep, powerful breathing which cleanses the blood, and energises us. The meditative focus that we use, combined with breath and movement also relaxes us mind, body and spirit. If that weren'...

  26. How to do Spinal Flexes

    4m 28s · Streamable only

    ABOUT SPINAL FLEX: Spinal Flex exercises help us to systematically warm-up and wake up the spine. Our spine performs so many amazing functions for us throughout our daily lives that it deserves and needs to be looked after and given a bit of love. This is the perfect way.

    Along with the other warm-ups, these exercises loosen up the connective tissues to release tension and pain along your spine, open up the lower back which suffers compression ...

  27. How to do Neck Rolls

    4m 39s · Streamable only

    ABOUT NECK ROLLS: Neck rolls are a simple part of our yoga and freediving stretches. We all carry stress and tension in our neck, throat, jaw, shoulders and upper back and this simple exercise can help us to identify and release some of it.

    For freedivers suffering equalisation problems, the issue is normally stress-based and so stretching the neck on a daily basis, and particularly as part of your warm-up routine, will really help you to work t...

  28. How to do Spinal Twist

    4m 11s · Streamable only

    ABOUT SPINAL TWISTS: Let's do the twist! This yogic version of the twist focuses on the spine, this time increasing its flexibility through the vertical axis. It opens up our chest and shoulders, helps to stretch and tone the waist and gives all of your digestive organs a wonderful massage.

    Also, when combined with a deep, powerful breath, it is a great way to get a natural high!

    At first it might feel a bit disorientating but have the courag...

  29. How to do Savasana Relaxation

    14m · Streamable only

    ABOUT RELAXATION: Use this little video on its own when you want a quick time-out from your day, or a boost to your energy. It is essential we balance our stressful lives with regular relaxation - here's how!

    It is recommended to practice this every day for 11 minutes if you're a man, and three times a day for 11 minutes if you're a woman. Try to find time for you - we're all far too busy these days! Fall in love with savasana, or corpse pose, ...

  30. How to Close your Practice: Sat Nam

    2m 39s · Streamable only

    ABOUT SAT NAM: We end all of our yoga and meditation practices with Sat Nam. It means 'I am Truth' or 'Truth is what I am' and is a way to connect with our authentic self, beyond our perceptions and beliefs of who or what we think we should be.

    The mantra also appears in many of the meditations and kriyas that I teach, and chanting it can transport you into a deeply relaxed, yet energised state where you begin to sense and understand your true p...