NOTE: I received a free review copy of this DVD from the web site Pranamaya.com.

In this DVD, yoga instructor Sarah Powers offers a unique blend of yoga practices. As she explains, her work strives to integrate the Yogic and Buddhist traditions and to encourage balance by providing both Yin practices, which are more receptive, and Yang practices, which are more active. Given this, the DVD includes six main practices: two active flow practices, two Yin practices, savasana, and meditation. In all of the sequences, Sarah is leading a class of 7-8 participants, each of whom are practicing the postures at different levels. Sarah frequently walks around the class performing adjustments, and she encourages modifications as well.

The Main Menu of the DVD is set up to allow the user to select Vinyasa Practices, Yin Practices, Savasana & Meditation, Guided Sequences, and Special Features (includes Sarah's Biography, Teachers, and other info). I have broken down each segment as described below.

VINYASA PRACTICES
In each of these practices, Sarah places a strong emphasis on focused breathing, particularly integrating the prana from the upper half of the body with the lower.
1. Sun Salutation Practice (40 mins.) Here Sarah methodically leads the class through a slow and deliberate series of sun salutations. Each round includes a different lunge variation, ending with hanumanasana (splits) in the final round. Sarah adds some strength moves, such as chaturanga repeated three times in a row, as well as some other unique variations, such as a simple locust with the legs moving in and out.
2. Vinyasa Flow (55 mins.) The first 15 minutes of this series opens with a very slow round of sun salutation B. Sarah then instructs what she calls a standing sequence flow. Staying all on one side, she leads the class through warrior 1, warrior 2, reverse warrior, and then a series of variations which move between intense side stretch and warrior 1; this was a physically demanding series which really worked the glutes. She finishes with revolved triangle and standing split before moving to the other side. Next comes some simple backbending with a locust series and camel, and then the practice finishes on the floor for a reclined hand-to-foot series and happy baby pose.

YIN PRACTICES
A 7-minute "Notes on Practice of Yin Yoga" precedes these practices; Sarah explains the three principles of Yin Yoga (finding edge, practicing stillness, and holding poses a long time). During the Yin practices, Sarah weaves in talk of Buddhist theory and includes stories and anecdotes; however, both practices also include an “abbreviated audio” option. Most postures are held for five minutes.
1. Yin Kidney (49 mins.) This practice focuses on the Kidney/Urinary channels, which means that the emphasis on backbending postures; simple twists are included as well.
2. Yin Liver (57 mins.) This segment, which address the Liver/Gallbladder meridians, focuses more on hip-opening postures. However, this practice also includes a few backbends, twists, and forward bends.

SAVASANA. This is an 11-minute sequence that can be added on as an option to the vinyasa practices. It includes both spoken guidance from Sarah and time for silent reflection.

MEDITATION. Sarah begins this 31-minute segment with a 7-minute introduction to meditation practice. She describes the three stages of meditation—outer, inner, and innermost—and explains how these stages move from the most basic, mainly focusing on the breath, to the more complex, involving other sensations. She also reviews the three inner attitudes involved in meditation (impartiality, non-judgmentalness, and cultivating interest). In the final 10 minutes of the meditation practice, Sarah’s talking becomes less frequent, allowing more time for silent reflection.

In the DVD’s liner notes, Sarah offers tips for how to sequence the practices to best suit your needs on a particular day. However, the DVD also includes a “Guided Sequences” section, which contains 10 pre-arranged practices ranging in length from 60 to 154 minutes. Sarah encourages the user to listen to one’s own experience to chose how to best use this DVD. Overall, this DVD provides an excellent introduction to Yin Yoga with the additional option of more traditional vinyasa practice, although those who are used to more fast-moving “power” vinyasa yoga may not appreciate Sarah’s more methodical style. Similarly, some might find Sarah to be overly chatty during the Yin practices but I found Sarah’s voice to be soothing and thought that her storytelling added a distinctive element to these sequences. I would recommend this DVD to all levels of yoga practitioners who are interested in experiencing Sarah's unique approach.

Instructor Comments:
Sarah is soft-spoken, and her voice has a slight monotone quality that some may not like but which I found to be soothing--she nearly lulled me to sleep several times! ;)

Beth C (aka toaster)