Training and Performance

You'll receive

  • 5 Hours
    of video

It is not possible to train successfully based on meditation alone. The Laws of Nature come into play in everything that we do, including the law of adaptation, which governs how the human body can be safely and successfully stimulated to adapt to all kinds of change. In freediving we need to adapt to decreasing oxygen saturation levels, increasing carbon dioxide levels, pressure at depth, the body's ability to work anaerobically, specific strength and flexibility and many other things. The mind is not separate from this adaptive process.

Every aspect of ourselves needs time and the right, healthy approach, in order to flourish under a training programme. In this course, I unfold the fullness of this process, helping you to understand that freedive training is a holistic process of mind, body and spirit, and that each and every aspect needs to receive just the right amount of stimulus, and the right amount of rest for effective adaptation to occur. Once this balance is found, progress is more rapid, without compromising on safety and healthy integrity of the body.

Videos contained in this course:
- Lecture: ‘Training Zone’ - 9 min
- Lecture: ‘Comfort Zone’ - 11 min
- Pranayama: ‘Basic Breath Series’ - 45 min
- Kriya: ‘Basic Spinal Energiser’ - 49 min
- Lecture: ’Respecting Your Body’ - 11 min
- Visualisation: ‘The Perfect Dive’ - 20 min
Total time: two and a half hours

MORE ABOUT THIS COURSE
- Five videos and over two and a half hours of targeted TRAINING & PERFORMANCE training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your ENERGY BEYOND BREATH experience
- Lifetime access to all videos and online content

WHY IS TRAINING & PERFORMANCE IMPORTANT?
TRAINING AND PERFORMANCE is the next crucial step along the Yoga for Freediving path - it shifts our perspective of ourselves, enabling us to go even deeper on our journey of reflecting on ourselves and our training within the greater context of the Universe and the laws of nature that govern all of creation. When we start to work with ourselves on this level our consciousness opens up dramatically, and it can be the moment that we make the shift from ‘me’ to ‘we’, which is essential in expanding and letting go of our fears, perceptions and projections.

For freedivers, Training and Performance is essential as it is this course, possibly more than any other, that addresses the internal battle that so many face when confronted with the desire for greater performance, but faced with the very uncomfortable reality of a squeeze, black-out, or physical or mental burn-out. Training and Performance paves the way for a radical re-think of your training strategy to help you move from stress to 'yes'! It leads smoothly into the next course, Success and Failure, to dig deep into our psyche to understand how our underlying beliefs drive us towards unsupportive and even unhealthy or destructive behaviour. Training and Performance is about training in balance and harmony, to always connect with the joy in what we do, and how we do it.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

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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.

Training and Performance

It is not possible to train successfully based on meditation alone. The Laws of Nature come into play in everything that we do, including the law of adaptation, which governs how the human body can be safely and successfully stimulated to adapt to all kinds of change. In freediving we need to adapt to decreasing oxygen saturation levels, increasing carbon dioxide levels, pressure at depth, the body's ability to work anaerobically, specific strength and flexibility and many other things. The mind is not separate from this adaptive process.

Every aspect of ourselves needs time and the right, healthy approach, in order to flourish under a training programme. In this course, I unfold the fullness of this process, helping you to understand that freedive training is a holistic process of mind, body and spirit, and that each and every aspect needs to receive just the right amount of stimulus, and the right amount of rest for effective adaptation to occur. Once this balance is found, progress is more rapid, without compromising on safety and healthy integrity of the body.

Videos contained in this course:
- Lecture: ‘Training Zone’ - 9 min
- Lecture: ‘Comfort Zone’ - 11 min
- Pranayama: ‘Basic Breath Series’ - 45 min
- Kriya: ‘Basic Spinal Energiser’ - 49 min
- Lecture: ’Respecting Your Body’ - 11 min
- Visualisation: ‘The Perfect Dive’ - 20 min
Total time: two and a half hours

MORE ABOUT THIS COURSE
- Five videos and over two and a half hours of targeted TRAINING & PERFORMANCE training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your ENERGY BEYOND BREATH experience
- Lifetime access to all videos and online content

WHY IS TRAINING & PERFORMANCE IMPORTANT?
TRAINING AND PERFORMANCE is the next crucial step along the Yoga for Freediving path - it shifts our perspective of ourselves, enabling us to go even deeper on our journey of reflecting on ourselves and our training within the greater context of the Universe and the laws of nature that govern all of creation. When we start to work with ourselves on this level our consciousness opens up dramatically, and it can be the moment that we make the shift from ‘me’ to ‘we’, which is essential in expanding and letting go of our fears, perceptions and projections.

For freedivers, Training and Performance is essential as it is this course, possibly more than any other, that addresses the internal battle that so many face when confronted with the desire for greater performance, but faced with the very uncomfortable reality of a squeeze, black-out, or physical or mental burn-out. Training and Performance paves the way for a radical re-think of your training strategy to help you move from stress to 'yes'! It leads smoothly into the next course, Success and Failure, to dig deep into our psyche to understand how our underlying beliefs drive us towards unsupportive and even unhealthy or destructive behaviour. Training and Performance is about training in balance and harmony, to always connect with the joy in what we do, and how we do it.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

28 Videos

  • Training and Performance 1: Lecture - Training Zone

    9m 15s · Streamable only

  • Training and Performance 2: Lecture - Comfort Zone

    11m · Streamable only

  • Training and Performance 3: Pranayama - Basic Breath Series

    45m · 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

  • 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

Also includes

  • Basic Breath Seri...

    248 KB

  • Yoga for Freedivi...

    1 MB

  • Lectures to Go - ...

    20 MB

  • Lectures to Go - ...

    20 MB

  • Lectures to Go - ...

    16 MB

  • Visualisation to ...

    36 MB

  • 40-day meditation...

    1 MB

  • The How To Videos...

    1 MB

  • Training and Perf...

    1 MB

You'll receive the following videos

  1. Training and Performance 1: Lecture - Training Zone

    9m 15s · Streamable only

  2. Training and Performance 2: Lecture - Comfort Zone

    11m · Streamable only

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

    45m · Streamable only

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

    48m · Streamable only

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

    11m · Streamable only

  6. Training and Performance 6: Visualisation - Perfect Dive

    20m · Streamable only

  7. 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...

  8. 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 ...

  9. 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...

  10. 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...

  11. 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...

  12. 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...

  13. 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 ...

  14. 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 ...

  15. 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...

  16. 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...

  17. 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...

  18. 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...

  19. 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...

  20. 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...

  21. 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...

  22. 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...

  23. 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'...

  24. 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 ...

  25. 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...

  26. 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...

  27. 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, ...

  28. 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...