"The body is the dwelling place of the soul, the playground of the mind (manas), and the container of the life force (prana)."
Shadow yoga is a system of Hatha yoga founded by Sundernath (Shandor Remete), and co-founded by Emma Balnaves.
It uses simple, dynamic movements to refine the physical, energetic and subtle systems of the individual.
The Hatha yogic texts suggest that the set forms should contain 12 different bodily movements for the proper cultivation of the vital breath. These are Standing, Pumping, Sitting, Weighing, Lying (face-down, face-up, on sides), Forwards, Sideways (lateral), Backwards, Inversion, Spiral, Turning, Twisting.
Using the appropriate combination of movements, with suitable rhythm and positioning, the inner power of the individual can unfold.
Shadow yoga follows a step by step process (vinyasa krama), with a focus on progressing through the movement forms at the appropriate pace for the individual.
"The beginner should progress slowly without going beyond his or her limit, yet without stopping before that limit is reached."
The system of Shadow yoga uses set movement sequences/forms called Preludes of which there are three. These range from primary, intermediate to advanced.
The Preludes (movement sequences) correspond to the energetic systems of the Marmas (vital anatomical junctions), the Nadis (channels for circulation of the vital force), and the Vayus (the currents of wind that operate through these fields).
The Preludes consist of warrior and sun forms.
The warrior movements are circular and spiraling and free the peripheral body from its tensions and energetic obstructions, while the sun forms are linear in nature and ignite the agni (inner power).
Regular practice of the Prelude forms paves the road to healing and harmonizing the body and it's layers, preparing the body for the more advanced practices of yoga.