Finding Your Ground, Flowing with Life, Awakening Your Power
Yoga Nidra and The Lower Chakras Training with Yogiraj Mona Anand
What if you could feel more grounded… more at ease in your body… and more empowered in your life?
So often we try to create change from the outside—pushing, striving, managing our circumstances. And yet something still feels off.
What if the shift begins within?
This training is a journey through the lower chakras, the energetic centers that govern our sense of safety, our relationship to the duality of life, and our ability to take action. When these centers are balanced, we feel grounded, open, and empowered. When they are not, we may feel anxious, overwhelmed, stuck, or depleted.
Through a combination of direct experience and in-depth study, you will learn how to recognize these imbalances and how to work with them using the full spectrum of yogic tools and most importantly, Yoga Nidra.
Each module begins with a 2-hour Restorative / Yoga Nidra experiential workshop designed to help you directly feel and understand the chakra energetically in your own body and mind. The following day, we gather for a 3-hour training session where we explore the practice, study the chakra in depth, and learn how to design practices for ourselves and others. A week later, an optional Q&A session offers space for discussion, reflection, and guidance.
Through this process, you will not only have a deeper understanding of each chakra through direct experience but will have have expanded your tool box to balance yourself and help guide others to find balance.
Muladhara Chakra — Finding Your Ground
From Fear to Inner Ease
Muladhara, the root chakra, governs our sense of safety, stability, and how we meet the practical demands of life. When balanced, we feel grounded, steady, and supported. When imbalanced, fear can weaken this center leading to anxiety, disconnection, or feeling stuck and unable to move forward.
In this workshop, we work with the earth element to move from unnecessary fear toward a deep sense of inner ease and stability. Through asana, restorative poses, pranayama, visualization, and a deeply grounding Yoga Nidra practice, we begin to release patterns held in the subconscious and reconnect to a steady foundation within.
Svadhisthana Chakra — Awakening Flow
From Resistance to Fluidity
Svadhisthana governs sensation, feeling, and our relationship to pleasure and pain, the duality of life. It is also where the subconscious and unconscious mind reside, holding our memories and past experiences that shape how we experience reality.
When balanced, we are in touch with our feelings and able to move through life like water, adapting, flowing, and responding to what life offers up. When imbalanced, we may feel numb and disconnected, or overwhelmed and ruled by our emotions.
Through conscious movement, restorative work, breath, visualization, and Yoga Nidra, we release stored impressions and cultivate the ability to flow with life rather than resist it.
Manipura Chakra — Awakening Your Power
Balancing and Harnessing the Fire Within
Manipura, the solar plexus chakra, is our center of energy, willpower, and self-definition. It is where the fire element resides, the energy that enables us to act, transform, and step into our purpose.
When balanced, we have clarity, confidence, and the ability to meet challenges with strength and discernment. When imbalanced, we may feel depleted and lacking direction, or overly driven, controlling, and reactive.
This practice works with the fire element to build, regulate, and direct our energy. Through asana, restorative poses, pranayama, visualization, and Yoga Nidra, we learn to balance and harness our inner fire, transforming and directing our energy into purposeful action.
How the Training Works
Each chakra module includes:
Experiential Workshop (2 hours)
A guided practice integrating asana, restorative yoga, pranayama, visualization, and Yoga Nidra, allowing you to directly experience the chakra.
Training Session (3 hours)
We explore the chakra in depth, including:
The energy of the chakra and its role in body, mind, and behavior
The energetic qualities of inertia, over activity and balance -tamas, rajas, and sattva as they relate to that chakra
How to recognize specific imbalance
How to design practices using asana, restorative poses, pranayama, and visualization
Yoga Nidra Methodology
A core focus of the training is learning how to design Yoga Nidra practices using the nine-step method Mona Anand developed with Alan Finger, taught in Mona's ISHTA Yoga Nidra Training. You will learn how to adapt each step to address specific chakra imbalances and create short, medium, and long practices.
Integration & Teaching Practice
Work in small groups to design practices
Develop Yoga Nidra sequences for real-life applications
Reflect on your own experience of the chakra
Optional Q&A (1 hour, the following week)
A space to ask questions, refine your understanding, and receive guidance on your personal practice or teaching.
What You Will Gain
By the end of each module, you will have:
A deep, experiential understanding of the chakra
The ability to recognize imbalance in yourself and others
Tools to restore balance using asana, breath, visualization, and restorative practices
The ability to design Yoga Nidra practices tailored to specific needs
A framework for integrating these teachings into both personal practice and teaching
Each module stands on its own, offering a complete and transformative experience. Together, they create a path, moving from finding your ground to awakening your power.
From this place of energetic balance, we begin to align with something deeper, bringing clarity, inner transformation and inspiration into how we live.
Muladhara Chakra
Thursday, April 16, 2026 6 PM-8:45 PM (Restorative/Yoga Nidra workshop)
Friday, April 17, 2026 2:00 PM - 4:45 PM (Training Session)
Saturday, April 25, 2026 9:30 AM - 10:45 AM (Zoom Q & A - optional)
Svadisthana Chakra
Thursday, May 14, 2026 6:30 PM - 8:45PM (Restorative/Yoga Nidra workshop)
Friday, May 15, 2026 2:00 PM - 4:45 PM (Training Session)
Saturday, May 30, 2026 9:30 AM - 10:45 AM ( Zoom Q & A - optional)
Manipura Chakra
Thursday, June 11, 2026 6:30 PM - 8:45PM (Restorative/Yoga Nidra workshop)
Friday, June 12, 2026 2:00 PM - 4:45 PM (Training Session)
Saturday, June 20, 2026 9:30 AM - 10:45 AM (Zoom Q & A - optional)
Full Training: $550; Individual Training: $199 each. Discounts for ISHTA Gold, Silver, Bronze, and Acharya members. Acharya members without a current subscription to ISHTA please reach out to rumika@ishtayoga.com to receive more information about discounted pricing.
"Thank you, Mona. The scope of the series is so comprehensive, expansive and seamless and the depth of knowledge and wisdom informing the artful teaching is so integrated that I am in awe. The experiential workshop was a master class in teaching various modules. In my experience, the depth of their understanding made their connection clearly manifest. In gratitude."
Shailly Agnihotri
A training rooted in Mona’s lifetime experience with Yoga Nidra
This training is grounded in Mona’s 40 years of relationship with Yoga Nidra — beginning with her first experience of the practice as a teenager growing up in India. Over the past two decades, she has devoted herself to studying, practicing, and refining this work, co-creating the nine-step system of Yoga Nidra developed by Mona and Ishta founder, Alan Finger.
This method supports deep rest, expanded awareness, and the release of past, present, and even future impressions. Students often describe feeling lighter, clearer, inspired, and more deeply connected to their own inner guidance.
“My Yoga Nidra practice has transformed my life, I am able to calm down and sleep better, as well as be more present in daily life. I am so grateful that this training is offered.” - Jenny Bloom
Testimonials
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“I highly recommend Mona Anand’s ISHTA Yoga Nidra training to anyone who wants to learn more about this powerful practice. Mona’s knowledge of the science, energetics, and healing qualities of Yoga Nidra is incomparable to anyone else’s in the field. Her love & passion for yoga is only surpassed by her generosity of spirit. Learning from Mona is an absolute delight.”
~ Sarah Finger, ISHTA co-owner and Yogiraj
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” Words cannot express the gratitude I have for your training this week. You encompass such great wisdom, and you are a true yogi. You opened my eyes to the magical wonders of Nidra.”
~ Michael Ryan, Massage Therapist
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”What a great training! Packed with well rounded information about Yoga Nidra. Fun, inspiring, and easy to incorporate into my teaching and my own practice. And FUN, did I mention fun?! Mona is a fantastic teacher. ”
~ Mark Waterman, Massage Therapist, Marama Trainer, Yoga Teacher
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“I am so grateful for having taken Mona’s Yoga Nidra training at ISHTA! I have a regular practice of yoga nidra, both when I take her classes and in my own practice. So, being able to delve more deeply into the practice was a gift for me. Mona’s training is immensely beneficial to yoga teachers, who want to incorporate yoga nidra in to our classes, as well as students who simply want to incorporate yoga nidra in to their own lives. In the training, we were given a lot of really helpful information on the individual steps that make up yoga nidra, as well as scientific reasons behind why and how it works. All fascinating! Also, Mona offers a lot of sequencing options as well as suggestions for shorter and longer practices. I was so happy to learn more about how to use yoga nidra in the context of energetic imbalances as well as therapeutic applications like PTSD, chronic pain, and emotional and sleep issues. We had lots of opportunities to practice on each other, which was so helpful. We also had daily yoga nidra practices, which allowed us to experience all we were learning first hand… Plus they were led by Mona, which is a treat unto itself. Mona manages to. weave all of this wonderful information together in a fun, practical, and very creative manner. Her brilliance in her knowledge of all these areas is so profoundly inspiring and her enthusiasm and presence are always a sheer delight. Thank you, Mona”
~ Dionyssia Fillios, ISHTA Yoga Teacher, RYT-500
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“The Yoga Nidra Teacher Training is the most valuable speciality teacher training I have taken. As a yoga teacher, the tools offered by Mona Anand in this training have been very important in many parts of how I structure my classes, from how I bring my students into a state of focus and good feeling, to the final relaxation. My Yoga Nidra practice has transformed my life, I am able to calm down and sleep better, as well as be more present in daily life. I am so grateful that this training is offered.”
~ Jenny Bloom, ISHTA Yoga Teacher, RYT-500
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“When the yoga nidra training was announced, I couldn’t sign up quickly enough. After having completed the 300hr ISHTA training with Mona as my mentor and having a taste of “Mona Anand’s ISHTA Yoga Nidra” technique as part of that training, I was eager to spend more time with both. The transmission of this work from Mona to her students is nothing short of magical. Her tremendous knowledge and insights of yoga coupled with her well-known humor is a potent combination. However, when the transmission is yoga nidra there is something almost other-wordly that occurs. Her passion for this work is in every word she speaks, whether one is being guided through a yoga nidra by her or is in the midst of learning this powerful technique from her. The class content was interesting and thorough and Mona creates a warm and engaging environment that allows for an even more satisfying learning experience.”
~ Tisha Ford, ISHTA Yoga Teacher, RYT-500
