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From Jane’s journal

Guides

Pages from Jane’s journal, in her hand.

Jane’s line drawing of a figure in tree pose, rooted, arms raised

The five yamas

Yamas

The five Yamas from Jane’s journal, each page paired with the Yin flow she teaches with it.

  • Yamas

  • Ahimsa + flow

  • Satya + flow

  • Asteya + flow

  • Brahmacarya + flow

  • Aparigraha + flow

Jane’s hand-drawn heart listing the Yamas and Niyamas

The five niyamas

Niyamas

The five Niyamas, each with its Yin flow, written out by Jane.

  • Niyamas

  • Sauca + flow

  • Santosa + flow

  • Tapas + flow

  • Svadhyaya + flow

  • Isvara pranidhana + flow

Cover of Jane’s handmade booklet: 8 Limb Path, Yama and Niyama Yin Sequences, created by Jane, Jan 2026

Seven flows

Chakra Yin Flow

Seven Yin flows, one for each chakra, from Jane’s journal.

  • Root Deer

    Muladhara

  • Sacral Reclined Butterfly

    Svadhishthana

  • Solar Plexus Sphinx/Seal

    Manipura

  • Heart Melting Heart

    Anahata

  • Throat

    Vishuddha

  • Third Eye Child’s Pose

    Ajna

  • Crown Shavasana

    Sahasrara

The watercolour back of Jane’s Niyamas booklet

Used in class

Pranayama

The breath Jane uses in class, written out so you can find it again.

Anulom Vilom

Beginning of class · to centre, ground and focus

Alternate nostril breathing. Inhale and exhale through one nostril, then the other, to balance the body’s energy channels and calm the nervous system.

  1. Sit cross-legged. Right hand in front of the face, index and middle finger on the third eye. With a little pressure, draw a circle that grows into a figure of 8 across the forehead, then come slowly back to the third eye.
  2. Inhale through both nostrils. Block the right nostril with the thumb and exhale left, counting to 4.
  3. Inhale left to 4, retain the breath, exhale right to 4. Inhale right to 4, retain, exhale left to 4. Repeat 5 times.
  4. Same pattern, exhaling to 5. Repeat 5 times.
  5. Inhale left to 4, retain, exhale right to 6. Inhale right to 4, retain, exhale left to 7. Repeat 5 times.
  6. Make your way back to an inhale of 4 and an exhale of 4. Release the hand, let the practice go, and let the breath return to normal.

Three phase

End of class

Lie on your back. Right hand on the lower belly, left hand on the chest.

  1. Inhale to the belly and feel it rise. Exhale from the belly until it has emptied. Repeat 3 times.
  2. Inhale to the belly, then up into the chest. Exhale from the chest, then the belly, until both are empty. Repeat 3 times.
  3. Inhale to the belly, the chest, and the top of the throat, until the breath feels ready to spill. Exhale from the top down, until everything is empty. Repeat 3 times.
  4. Release the practice and let the breath return to normal.

3–5–6, 4–7–8, 5–9–10

Into the cool-down · to settle breath and heart rate

Take a normal breath between cycles if you need to.

  1. Inhale 3, hold 5, exhale 6. Repeat 5 times.
  2. Inhale 4, hold 7, exhale 8. Repeat 5 times.
  3. Inhale 5, hold 9, exhale 10. Repeat 5 times.

Big bellow

Start of class · to bring heat through the whole body

Standing in Tadasana. Interlace the fingers and tuck them under the chin, so the knuckles rest along the lower jaw.

  1. Inhale and raise the elbows high. Let the head fall back.
  2. A big exhale through an open mouth: bring the head forward, and bring the hands, arms and elbows together.
  3. Repeat 10 times.