• Breath, the Eternal Mantra

    The breath connects you to yourself and to the environment. In these heightened times, allow the breath to become a powerful centering tool.

  • Pranayama is Physical

    Use targeted asana practices to prepare your body for pranayama. Pranayama is the gateway from the body through the emotions and into the mind.

  • One Year Access

    Access this course for one full year. Enroll today and move through the rich material, building a home practice, at your own pace.

5-Week Curriculum

    1. 01.01 Welcome // Watch First

    2. 01.02 Theory // Breathing vs. Pranayama

    3. 01.03 Asana // Ribs and Lungs

    4. 01.04 Asana // Lying Pranayama

    5. 01.05 Pranayama // Sama Vritti

    6. 01.06 Homework // Create a Plan

    7. 01.07 Q&A // Live on April 25th

    8. 01.08 PDF // Blanket Folding Diagram

    1. 02.01 Theory // Anatomy of the Diaphragm

    2. 02.02 Asana // Backbends and Sitting Well

    3. 02.03 Pranayama // Visama Vritti

    4. 02.04 Homework // Create a Habit

    1. 03.01 Theory // Stages of Breath Awareness

    2. 03.02 Asana // Lifting the Kidneys

    3. 03.03 Pranayama // Introducing the Pause

    4. 03.04 Homework // Relax the Diaphragm

    5. 03.05 Q&A // Live on May 9th

    1. 04.01 Theory // Frequently Asked Questions

    2. 04.02 Asana // Forward Bends

    3. 04.03 Asana // Alternate Nostril Prep

    4. 04.04 Pranayama // Counting the Breath

    5. 04.05 Homework // Breathe from your Back Body

    1. 05.01 Theory // Establishing a Home Practice

    2. 05.02 Asana // Pranayama Prep Sequence

    3. 05.03 Pranayama // Alternate Nostril Breathing

    4. 05.04 Pranayama // Going Deeper

    5. 05.05 Q&A // Live on May 23

    6. 05.06 Goodbye // Surrender Ambition

    7. 05.07 Poem // Let Go

About this course

  • $499.00
  • 29 lessons
  • 8.5 hours of video content

Mentor and Host

Ph.D., Physical Therapist Judith Hanson Lasater

Judith Hanson Lasater has taught yoga since 1971. She holds a doctorate in East-West psychology and is a physical therapist. Dr. Lasater is the president emeritus of the California Yoga Teachers Association and is one of the founders of Yoga Journal magazine. She trains yoga teachers in asana, kinesiology, yoga therapeutics, and the Yoga Sutras, and she is a pioneer in the teaching and practice of Restorative yoga. Dr. Lasater is the author of eleven books on yoga.

Yoga Teacher and Designer Lizzie Lasater

Raised in San Francisco, and educated at Columbia University, Lizzie Lasater is a yoga teacher and designer who shares her work via live online events, her free newsletter "Rest with Lizzie Lasater", a spirit jewelry collection, videos on YouTube, and posting on Instagram. Lizzie lives in Salzburg with her Austrian husband and three-year-old twin boys. 

Course Overview

In this intensive you will learn:

  • Seated and lying pranayama postures.

  • Sama vritti, visama vritti, and alternate nostril breathing.

  • Five asana sequences to prepare the body for pranayama.

  • Anatomy of the diaphragm and breath energetics.

  • Tools to decrease stress by deactivating the sympathetic nervous system and activating the parasympathetic nervous system.

  • How to build a home pranayama practice, step-by-step.

  • Master skills you can teach your students.

  • How to surrender ambition and receive the breath.

  • Much, much more...

Why Pranayama Now?

As we undergo this radical shift of rhythm, many of us are questioning how to practice, how to teach online, how to keep our yoga studios afloat, and how to deal with the additional demands of our home lives. Interestingly, with chaos, also comes opportunity. Many of us now actually have the time to enter our “cave” of deep spiritual practice right at home, taking refuge in our practice like never before.

Students Are Saying

5 star rating

Floating in a still bubble

Marija Eanes

I just finished week one of this course with a blissful breathing guided practice. In the midst of the Covid19 pandemic is it a true gift to focus on the bre...

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I just finished week one of this course with a blissful breathing guided practice. In the midst of the Covid19 pandemic is it a true gift to focus on the breath. I can even feel a bit of “survivor’s guilt” as I know so many people are struggling to breathe right now. It’s like a dance between life and death, between permanence and impermanence until, in the middle of the practice you find yourself in stillness. Looking forward to what is coming up next! Thank you Judith and Lizzie for this course and the perfect timing to let it out into the world! Marija

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5 star rating

Informative, Relaxing

Jo Marenberg

I loved the lying pranayama practice. It was so relaxing. Some of the earlier material was new to me; other parts helped refresh my memory of things I learne...

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I loved the lying pranayama practice. It was so relaxing. Some of the earlier material was new to me; other parts helped refresh my memory of things I learned in Judith's classes in Yellow Springs, some of which I had forgotten. I am so glad I signed up for this online class. It will be so helpful to be able to go back and review different sections and not have to be so concerned about taking complete notes. Addendum: Now that I have completed the course, I must add that it exceeded my expectations. Although I have been attending Judith's classes in Yellow Springs for several years, this year I had planned to return to Ananda Village, a spiritual community in Northern California where I was trained as a yoga and meditation teacher. I was last there in 2011 and was disappointed when the class was cancelled due to the pandemic. I thought an online class would probably be a poor substitute. But this class was wonderful. I look forward every morning to my sama vritti practice, and I must confess that I am also doing it at night when I have trouble getting to sleep. I plan to take another online class in the near future.

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Three Live Sessions

This online course included three live Q&A webinars with Judith and Lizzie in 2020. The sessions were recorded and available to watch as soon as you enroll.


  • How long does it take to complete the course?

    It depends. Some students will focus on one chapter a week, completing the course in 5 weeks. Others move more slowly, giving themselves time to integrate the learning into their bodies. In total you can expect to devote at least 20 hours to the course material.

  • When does my course access expire?

    We want you to feel spacious with time, so your enrollment in the Pranayama Intensive includes one year to access to the course materials.

  • I'm not a yoga teacher and I don't know much about pranayama; is this course for me?

    Yes! The course begins with fundamentals then moves into deeper material, which will dramatically impact your yoga practice and/or teaching.

  • Judith sometimes teaches this course as an in-person workshop. How is the online version different?

    This digital course has some overlap with the live workshop, but the focus is different. The objective for the digital course is on building a home practice. While in-person trainings are fantastic, one drawback is that a workshop presents a lot of material to absorb in a short amount of time. This course gives you the opportunity to learn at your own pace. It really depends how you learn best.

  • Do I need to purchase any additional materials?

    We recommend you have the following materials: Judith's book, "Restore and Rebalance: Yoga for Deep Relaxation" and "Light on Pranayama" by B.K.S. Iyengar, plus 1 sticky mat, 1 bolster, 1 eye cover, 2 blocks, 5 blankets, and 1 foam roller.

  • Can I receive Yoga Alliance credit?

    Yes. At the end of the course you will receive a certificate of completion for 20 non-contact hours. After that, you can submit for continuing education credit from Yoga Alliance in the United States. If you live outside the USA, please ask your equivalent organization if they accept digital training as non-contact hours.

  • What if I'm not good with computers? Or on Facebook?

    No worries, this course was designed to be as easy to navigate as possible. We are always here to help with technical questions via email. There is no Facebook group for this course. You can ask content questions within the learning platform.

  • What is the refund policy?

    We want you to be 100% delighted with your learning experience. If, for any reason, you're disappointed after the first week of the course, we will be happy to issue a full refund.

Are you ready to join the learning adventure?

Three ways to enroll in the Pranayama Intensive:

  • $999.00

    Intensive Intensive

    Single payment, includes 4 other courses
  • $499.00

    Pranayama Intensive

    Single payment
  • 3 x $180

    Pranayama Intensive

    3 monthly payments

Intensive Intensive

A bundle of courses that includes the Pranayama Intensive