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Recommended for those with no experience of prior yoga looking for a very gentle initiation. Upa-yoga is a simple yet powerful set of 10 practices that activate the joints, muscles and energy system, bringing ease to the whole system.
Have a question? Tell us your preferred location and any relevant experience, and Shubhra will be in touch.
Through weekly classes, you will learn the complete practise alongside an introduction of classical hatha yoga.
Eight hours of expert instruction in a focused and supportive environment.
Small-group teaching helps you understand and practise each step accurately.
Led by Shubhra Jain, trained at the Isha Yoga Centre in India.
Establish a home practice with optional review and guided sessions.
Upa Yoga, also translating to ‘sub yoga’ or ‘pre yoga’ is a simple yet powerful system of practices that activate the joints, muscles and energy system.
Based on a sophisticated understanding of the body’s mechanics, Upa-yoga brings great ease to the whole system. It relieves physical stress and tiredness. Within the human system, the energy flows along 72,000 pathways called nadis. At the joints, the nadis form energy nodes, making the joints into storehouses of energy. Upa-yoga activates this energy and also lubricates the joints, creating an instant sense of alertness and liveliness. It rejuvenates the body after a period of inactivity and negates the effects of jetlag and long travel.
A precise 21-step sequence combining classical postures with a specific breathing technique and the subtle dimension of kriya.
The practice activates the solar plexus, nurtures balanced solar energy and supports physical vitality, mental clarity and emotional stability.
For adults experiencing Classical Hatha Yoga for the first time and seeking holistic wellbeing, Surya Kriya is an excellent starting point.
The Upa Yoga sessions form one part of the 60–75 minute weekly sessions which are designed to support participants in building a steady and meaningful Hatha Yoga practice over time. Rather than learning many processes at once, you will learn one practice at a time starting with Upa Yoga through a gradual and structured approach, giving you space to become established before progressing further in your sadhana.
The programme is designed to give every participant the confidence to establish a safe and sustainable home practice while receiving personalised guidance throughout the training and eventually go on to undertake more advanced programmes such as Surya Kriya or Angamardana.
Adults: Ideal for anyone wishing to improve strength, flexibility and overall inner wellbeing.
Ages 65+: Ideal for anyone looking to exercise the body in a safe manor without risk of injury.
Children: Suitable for young people aged 7 and over, supporting coordination, confidence and physical capability.
Previous experience: No previous yoga experience is required.
Medical considerations: If you have a medical condition, injury or concern, please contact us before booking.
Each practice is a complete system in its own right—designed by Sadhguru and rooted in the classical yogic tradition. Use this comparison to find the option that fits your body, schedule and goals.
| Practice | What it is | Best for | Intensity | Daily practice | Learn | Price |
|---|---|---|---|---|---|---|
| Upa Yoga | Simple, subtle processes for the joints, muscles and energy system | Beginners and a short daily reset | Very low | 10–15 min | 5 hours | £200 |
| Surya Shakti | Dynamic 18-step sun-salutation practice | Strength, stamina and vitality | High | 10–15 min | 1–2 days / 3 hours | £150 |
| Surya Kriya | Powerful 21-step practice combining posture and breath | Overall wellbeing, balance and inner stability | Moderate | 20–30 min | 2 days / 6 hours | £220 |
| Yogasanas | 21 classical postures held with precision and awareness | Alignment and meditativeness | Moderate | 40–50 min | 4–5 sessions / 10 hours | £260 |
| Angamardana | Vigorous 31-posture classical fitness system | Strength, flexibility, stamina and agility | High | 35–40 min | 4 sessions / 10 hours | £245 |
Not sure where to begin? Surya Kriya is an excellent starting point for many adults, or you can book a free discovery call for personalised guidance.
Sadhguru is a yogi, visionary and founder of the Isha Foundation. Surya Kriya has been structured by Sadhguru as a complete process rooted in the classical yogic tradition.
It is offered with precision by trained Isha Hatha Yoga teachers so participants can learn the practice safely and experience it beyond physical exercise—as a means to bring balance to the body, mind and energy system.
Everything you need to know about learning Surya Kriya in London and Kent.
No. No previous yoga experience is required. Upa Yoga is suitable for complete beginners as well as experienced practitioners.
The upa yoga practise is taught as part of the 8 week weekly programme. By the end of the 8 weeks you will have learnt the entire practise sequence in such a way that you are confident to continue at home, continue in weekly sessions and also establish the foundations of yoga in such a way that you will be prepared to move on to deeper practices if you wish.
The programme requires 6-8 hours of instruction. It is available as part of the 8 week cohort based weekly sessions. Please sign up to the mailing list to receive reminders about when the next batch will commence.
Upa Yoga is suitable for ages 7+. It is particularly good for those with limited mobility or who want a gentle initiation into yoga before commiting to a classical hatha weekend workshop.
There are no specific health guidelines for this practise. If you have a medical condition, injury or concern, please contact us before booking.
Yes. After completing all required teaching sessions, you will have the tools to establish a safe and sustainable home practice. Daily practice generally takes around 20–30 minutes.
Review workshops and guided practice sessions may be offered to help you refresh the sequence, receive corrections and deepen your practice over time.
Receive early access to new classes, workshops, retreats and special events, along with occasional yogic insights and guidance to support your journey.
On the 10th | 17th | 24th September
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Thank you for signing up for An Online Introduction to Classical Hatha Yoga. You can find information about this webinar below. During the 40 mins we will be covering:
– What is Classical Hatha Yoga
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Sep 10, 2025
Topic: Introduction to Classical Hatha Yoga
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