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Posted on • February 15th, 2025 • Aimeé Durán Triujeque • Yoga
The world of yoga is so rich and diverse, isn’t it? Every practice offers its own way to help us discover ourselves and feel better. Shadow Yoga is one of those unique gems—it blends ancient yoga traditions with elements of martial arts and classical Indian dance. Founded by Sundernāth (Shandor Remete) and Emma Balnaves, it’s all about uncovering and letting go of the “shadows” within us so we can feel more balanced and alive. Let’s chat about the history, philosophy, and why this practice might just be what you’ve been looking for.
Sundernāth’s yoga journey started early. Growing up in a household where yoga was a daily thing, he was drawn to the teachings of the Kanpatha Hatha Yogins, an ancient lineage tied to Sri Gorakhnath and Sri Matsyendranath. Inspired by these deep roots, he developed Shadow Yoga—a practice grounded in the wisdom of old yogic texts and techniques.
Emma Balnaves, on the other hand, discovered yoga as a teenager. With a background in photography and the arts, she brought a creative twist to her teaching. Over the years, she’s woven together yoga, Ayurveda, and internal arts to co-create the Shadow Yoga system, which is all about personal and spiritual growth.
At its heart, Shadow Yoga is a style of Hatha Yoga that draws from ancient principles. The “shadow” refers to the "Chaya Purusha," or shadow self—a concept from yogic texts like the Shiva Svarodaya and Shiva Samhita. These shadows are the layers of tension and energy blockages we carry, and Shadow Yoga is designed to dissolve them.
The practice has a step-by-step approach, starting with foundational sequences called Preludes
(Vyayama). Think of these as the warm-up sequences that prepare your body, build strength, and improve balance. These are designed to help you build strength, release tension, and cultivate awareness, setting the stage for deeper yogic practices. Shadow Yoga stands out because it combines physical, energetic, and mental work into a cohesive practice. It’s deeply rooted in tradition while being accessible to modern practitioners.
Karttikeya Mandala (Garland of Light): Clears stagnant energy and nurtures inner guidance.
Each stage of Shadow Yoga connects the physical body with the subtle energies within, helping practitioners develop strength, balance, and awareness. The incorporation of fluid, dance-like movements adds a graceful rhythm to the practice, which many find both empowering and meditative.
In general, shadow work refers to acknowledging and integrating the parts of ourselves that we hide. These parts may have been suppressed by family, culture, religion, or society.
By - Shandor Remete
The benefits of Shadow Yoga go beyond the physical. Sure, it improves strength, flexibility, and stamina, but it also helps quiet the mind and sharpen intuition; unblocks your prana (life force energy) for a deeper sense of connection; and encourages curiosity, joy, and self-compassion rather than chasing results.
The idea of the "shadow" isn’t about something scary or negative—it’s about the layers we accumulate over time. These layers, whether physical tension or emotional patterns, can hold us back. Shadow Yoga gives us tools to identify and release these layers, helping us live more freely and authentically.
And it’s not just about light and positivity. Shadow Yoga embraces the yin and yang of life—the balance of light and dark—to find harmony within ourselves.
Shadow Yoga classes are small and intimate, creating a supportive space where you can truly focus. Sessions mix teaching, interactive practice, and time for reflection. Beginners start with the preludes, and as you grow stronger and more aware, you move on to advanced practices. It’s a thoughtful, safe progression that meets you where you are.
Whether you’re a total beginner or a seasoned yogi, Shadow Yoga has something to offer. It’s especially appealing if you’re into martial arts, dance, meditation, or internal arts like tai chi and qi gong.
Shadow Yoga isn’t just a workout; it’s a journey into self-awareness and transformation. By peeling back the layers of the shadow self, you’ll discover a stronger body, a calmer mind, and a brighter inner light. If
this sounds like something you’d love, why not give it a try? Look for classes or workshops near you or visit the official Shadow Yog a website to learn more.
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