Relaxation is quite possibly the most important aspect of freediving, but unlike equalisation and other physical techniques, relaxation is a state of mind, and is much harder to learn. When you first start learning to freedive, relaxation is hard because everything is so new and there is so much to integrate; as you get deeper and start exploring your limits, relaxation is hard because you start coming up against very real mental and physical challenges. But without effective relaxation, it is impossible to progress no matter what level you are.

When you think about relaxation you possibly have an image of your physical body in a relaxed position, somewhere you feel safe and comfortable. You may even associate certain physical sensations with the word 'relaxation'. However it is likely that you haven't integrated this physical aspect of relaxation with a more complete, holistic, true sense of the state. Deep relaxation encompasses body, mind and spirit, and as such goes way beyond relaxing a few skeletal muscles. Complete relaxation - the kind of relaxation that enables really deep and safe dives - is achieved through all the soft tissues in the body, many of which you may never even have heard about, let alone tried to soften, and is triggered by a truly relaxed state of mind, which is achieved by focused mental training, and a deep trust in yourself and your spirit.

Videos contained in this course:
- Lecture: Ong Namo - 14 mins
- Meditation: Learn to Meditate - 15 mins
- Pranayama: One Minute Breath - 14 mins
- Lecture: Trust and Surrender - 10 mins
- Visualisation: Isolated Contractions - 44 mins
- Meditation: To Know the Field - 24 mins
Total time: over two hours

MORE ABOUT THIS COURSE
- Six videos and over two hours of targeted DEEP RELAXATION training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your DEEP RELAXATION experience
- Lifetime access to all videos and online content

WHY IS DEEP RELAXATION IMPORTANT?
Relaxation is quite possibly the most important aspect of freediving, but unlike equalisation and other physical techniques, relaxation is a state of mind, and is harder to learn. These videos help you actively tackle the different aspects of relaxation; how to beat stress, relax your body, and understand and manage your mind.

When you first start learning to freedive, relaxation is hard because everything is so new and there is so much to integrate; as you get deeper and start exploring your limits, relaxation is hard because you start coming up against very real mental and physical challenges. But without effective relaxation, it is impossible to progress no matter what level you are.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

DEEP RELAXATION PREMIUM is an exclusive opportunity to work one on one with Sara online to delve deep into your personal struggles with relaxation and find inner peace in mind, body and spirit. Knowing how to achieve deep relaxation will enable you to elevate yourself and reach your potential both in and out of the water without stress or injury. PREMIUM combines the full DEEP RELAXATION video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

Relaxation is quite possibly the most important aspect of freediving, but unlike equalisation and other physical techniques, relaxation is a state of mind, and is much harder to learn. When you first start learning to freedive, relaxation is hard because everything is so new and there is so much to integrate; as you get deeper and start exploring your limits, relaxation is hard because you start coming up against very real mental and physical challenges. But without effective relaxation, it is impossible to progress no matter what level you are.

When you think about relaxation you possibly have an image of your physical body in a relaxed position, somewhere you feel safe and comfortable. You may even associate certain physical sensations with the word 'relaxation'. However it is likely that you haven't integrated this physical aspect of relaxation with a more complete, holistic, true sense of the state. Deep relaxation encompasses body, mind and spirit, and as such goes way beyond relaxing a few skeletal muscles. Complete relaxation - the kind of relaxation that enables really deep and safe dives - is achieved through all the soft tissues in the body, many of which you may never even have heard about, let alone tried to soften, and is triggered by a truly relaxed state of mind, which is achieved by focused mental training, and a deep trust in yourself and your spirit.

Videos contained in this course:
- Lecture: Ong Namo - 14 mins
- Meditation: Learn to Meditate - 15 mins
- Pranayama: One Minute Breath - 14 mins
- Lecture: Trust and Surrender - 10 mins
- Visualisation: Isolated Contractions - 44 mins
- Meditation: To Know the Field - 24 mins
Total time: over two hours

MORE ABOUT THIS COURSE
- Online consultation and three one to one coaching sessions with Sara
- Six videos and over two hours of targeted DEEP RELAXATION training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your DEEP RELAXATION experience

WHY IS DEEP RELAXATION IMPORTANT?
Relaxation is quite possibly the most important aspect of freediving, but unlike equalisation and other physical techniques, relaxation is a state of mind, and is harder to learn. These videos help you actively tackle the different aspects of relaxation; how to beat stress, relax your body, and understand and manage your mind.

When you first start learning to freedive, relaxation is hard because everything is so new and there is so much to integrate; as you get deeper and start exploring your limits, relaxation is hard because you start coming up against very real mental and physical challenges. But without effective relaxation, it is impossible to progress no matter what level you are.

It is confusing that the single most important aspect of freediving - our mind - receives by far the least attention in any certification or coaching programme. Freedivers become obsessed with training the physical aspects and techniques, and then increasingly are frustrated when their hard work doesn't pay off. Most freedivers never receive targeted mental training, and without any constructive advice on how to proceed, they simply train harder and end up over-trained, exhausted, frustrated and resenting the time they spend in the water, instead of loving each and every dive.

The mind constitutes well over 80% of any performance, possibly closer to 90-95%. The only training Sara did in 2011 to take herself from 88m to 104m, was four dives, no warm-ups, no additional training dives in between those dives, no breath hold practice and no physical strength, flexibility or adaptation training. She did one dive every 8-10 days, and in between she meditated. Sara rested her body, and worked on the one aspect of herself which she knew has the power to take her to the next stage; her Mind.

Videos contained in this course:
- Lecture: The Mind - 28 mins
- Kriya: To Prepare for Deep Meditation - 45 mins
- Meditation: Positive Mind - 15 mins
- Meditation: Negative Mind - 16 mins
- Meditation: Neutral Mind - 18 mins
- Pranayama: Inner Conflict Resolver Reflex - 15 mins
- Lecture: Mind, Body, Spirit - 20 mins
Total time: over two and a half hours

MORE ABOUT THIS COURSE
- Seven videos and over two and a half hours of targeted MANAGE YOUR MIND training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your MANAGE YOUR MIND experience
- Lifetime access to all videos and online content

WHY IS MANAGE YOUR MIND IMPORTANT?
Everything that we experience in life starts with a thought. If our thoughts are not directed, disciplined or focused, not only our dives, but our whole life, is at the whim of a mind which is often more directed by fear and negativity, than any clear, positive conscious plan.

Meditation is not simply something that yogis do to get closer to God, it is the single most important tool we have in the modern day to get our lives, our destinies and our dives going the way WE want them to go.

MANAGE YOUR MIND is a targeted programme to help you begin to bring your mind back under your control, so you can have the experiences you want – including deep, relaxed, fun, blissful dives - when you want them.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

MANAGE YOUR MIND PREMIUM is an exclusive opportunity to work one on one with Sara online. You will gain a deep understanding of the source of your personal mental struggles, and will be able to resolve them. Sara will help you let go of negative beliefs that either keep you stuck or drive you to push beyond healthy and sustainable boundaries. This journey will reveal your deep inner peace, and you will be able to direct your training to enjoy dives where you face the challenge with openness, curiosity and joy - and experience the benefits of this new approach to freediving. PREMIUM combines the full MANAGE YOUR MIND video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

It is confusing that the single most important aspect of freediving - our mind - receives by far the least attention in any certification or coaching programme. Freedivers become obsessed with training the physical aspects and techniques, and then increasingly are frustrated when their hard work doesn't pay off. Most freedivers never receive targeted mental training, and without any constructive advice on how to proceed, they simply train harder and end up over-trained, exhausted, frustrated and resenting the time they spend in the water, instead of loving each and every dive.

The mind constitutes well over 80% of any performance, possibly closer to 90-95%. The only training Sara did in 2011 to take herself from 88m to 104m, was four dives, no warm-ups, no additional training dives in between those dives, no breath hold practice and no physical strength, flexibility or adaptation training. She did one dive every 8-10 days, and in between she meditated. Sara rested her body, and worked on the one aspect of herself which she knew has the power to take her to the next stage; her Mind.

Videos contained in this course:
- Lecture: The Mind - 28 mins
- Kriya: To Prepare for Deep Meditation - 45 mins
- Meditation: Positive Mind - 15 mins
- Meditation: Negative Mind - 16 mins
- Meditation: Neutral Mind - 18 mins
- Pranayama: Inner Conflict Resolver Reflex - 15 mins
- Lecture: Mind, Body, Spirit - 20 mins
Total time: over two and a half hours

MORE ABOUT THIS COURSE
- Online consultation and three one to one coaching sessions with Sara
- Seven videos and over two and a half hours of targeted MANAGE YOUR MIND training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your MANAGE YOUR MIND experience
- Lifetime access to the videos and online content

WHY IS MANAGE YOUR MIND IMPORTANT?
Everything that we experience in life starts with a thought. If our thoughts are not directed, disciplined or focused, not only our dives, but our whole life, is at the whim of a mind which is often more directed by fear and negativity, than any clear, positive conscious plan.

Meditation is not simply something that yogis do to get closer to God, it is the single most important tool we have in the modern day to get our lives, our destinies and our dives going the way WE want them to go.

MANAGE YOUR MIND is a targeted programme to help you begin to bring your mind back under your control, so you can have the experiences you want – including deep, relaxed, fun, blissful dives - when you want them.

Energy is the life force within and around us. When we freedive we clearly have a limited supply of energy, as we are on breath hold, and once the oxygen supply is used up, so our time under the water comes to an end. In yoga we call energy prana, and in this package I hope to not only expand your understanding of prana versus Prana (the breath versus the life force), but through exercises and meditations, to enable you to connect and actually use the deeper, more powerful source of Prana throughout your dives.

You may have experienced the difference between diving on prana and diving on Prana - the one may feel tough, limited and stressful; the other is pure bliss, it is where you surface from your deepest ever dive with a huge smile on your face and know that you could have gone much, much deeper. You accessed a deeper source of energy inside of you, letting go of your mental constructs of limitations and dived through your spirit, which is infinite.

Videos contained in this course:
- Pranayama: Nadi Cleansing U-Breath - 19 mins
- Guided Visualisation: Yoga Nidra - 40 mins
- Meditation: Connect with the Source of Infinite Energy - 16 mins
- Kriya: Creating and Conserving Pranic Energy - 52 mins
- Meditation: Long Ek Ong Kar - 23 mins
Total time: over two and a half hours

MORE ABOUT THIS COURSE
- Five videos and over two and a half hours of targeted ENERGY BEYOND BREATH training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your ENERGY BEYOND BREATH experience
- Lifetime access to all videos and online content

WHY IS ENERGY BEYOND BREATH IMPORTANT?
ENERGY BEYOND BREATH is the course that takes you beyond the confines of the limitations of your mind and into the realms of infinite possibility. As part of creation, each one of us has the possibility and potential to tap into the infinite energy of the cosmos - when we believe, understand and act as One, we have access to all that Is. Freediving is an expression of this expansion, when we let go of our mental limitations, we experience ourselves on a much greater, deeper level.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

ENERGY BEYOND BREATH PREMIUM is an exclusive opportunity to work one on one with Sara online to delve deep into your relationship with your energy and breath. Learning how to activate, and conserve your own energy reserves will massively increase your potential in the water, and dives will begin to feel effortless and blissful. PREMIUM combines the full ENERGY BEYOND BREATH video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

Energy is the life force within and around us. When we freedive we clearly have a limited supply of energy, as we are on breath hold, and once the oxygen supply is used up, so our time under the water comes to an end. In yoga we call energy prana, and in this package I hope to not only expand your understanding of prana versus Prana (the breath versus the life force), but through exercises and meditations, to enable you to connect and actually use the deeper, more powerful source of Prana throughout your dives.

You may have experienced the difference between diving on prana and diving on Prana - the one may feel tough, limited and stressful; the other is pure bliss, it is where you surface from your deepest ever dive with a huge smile on your face and know that you could have gone much, much deeper. You accessed a deeper source of energy inside of you, letting go of your mental constructs of limitations and dived through your spirit, which is infinite.

Videos contained in this course:
- Pranayama: Nadi Cleansing U-Breath - 19 mins
- Guided Visualisation: Yoga Nidra - 40 mins
- Meditation: Connect with the Source of Infinite Energy - 16 mins
- Kriya: Creating and Conserving Pranic Energy - 52 mins
- Meditation: Long Ek Ong Kar - 23 mins
Total time: over two and a half hours

MORE ABOUT THIS COURSE
- Online consultation and three one to one coaching sessions with Sara
- Five videos and over two and a half hours of targeted ENERGY BEYOND BREATH training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your ENERGY BEYOND BREATH experience
- Lifetime access to all videos and online content

WHY IS ENERGY BEYOND BREATH IMPORTANT?
ENERGY BEYOND BREATH is the course that takes you beyond the confines of the limitations of your mind and into the realms of infinite possibility. As part of creation, each one of us has the possibility and potential to tap into the infinite energy of the cosmos - when we believe, understand and act as One, we have access to all that Is. Freediving is an expression of this expansion, when we let go of our mental limitations, we experience ourselves on a much greater, deeper level.

It is not possible to train successfully based on meditation alone. The Laws of Nature come into play in everything that we do, including the law of adaptation, which governs how the human body can be safely and successfully stimulated to adapt to all kinds of change. In freediving we need to adapt to decreasing oxygen saturation levels, increasing carbon dioxide levels, pressure at depth, the body's ability to work anaerobically, specific strength and flexibility and many other things. The mind is not separate from this adaptive process.

Every aspect of ourselves needs time and the right, healthy approach, in order to flourish under a training programme. In this course, I unfold the fullness of this process, helping you to understand that freedive training is a holistic process of mind, body and spirit, and that each and every aspect needs to receive just the right amount of stimulus, and the right amount of rest for effective adaptation to occur. Once this balance is found, progress is more rapid, without compromising on safety and healthy integrity of the body.

Videos contained in this course:
- Lecture: ‘Training Zone’ - 9 min
- Lecture: ‘Comfort Zone’ - 11 min
- Pranayama: ‘Basic Breath Series’ - 45 min
- Kriya: ‘Basic Spinal Energiser’ - 49 min
- Lecture: ’Respecting Your Body’ - 11 min
- Visualisation: ‘The Perfect Dive’ - 20 min
Total time: two and a half hours

MORE ABOUT THIS COURSE
- Five videos and over two and a half hours of targeted TRAINING & PERFORMANCE training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your ENERGY BEYOND BREATH experience
- Lifetime access to all videos and online content

WHY IS TRAINING & PERFORMANCE IMPORTANT?
TRAINING AND PERFORMANCE is the next crucial step along the Yoga for Freediving path - it shifts our perspective of ourselves, enabling us to go even deeper on our journey of reflecting on ourselves and our training within the greater context of the Universe and the laws of nature that govern all of creation. When we start to work with ourselves on this level our consciousness opens up dramatically, and it can be the moment that we make the shift from ‘me’ to ‘we’, which is essential in expanding and letting go of our fears, perceptions and projections.

For freedivers, Training and Performance is essential as it is this course, possibly more than any other, that addresses the internal battle that so many face when confronted with the desire for greater performance, but faced with the very uncomfortable reality of a squeeze, black-out, or physical or mental burn-out. Training and Performance paves the way for a radical re-think of your training strategy to help you move from stress to 'yes'! It leads smoothly into the next course, Success and Failure, to dig deep into our psyche to understand how our underlying beliefs drive us towards unsupportive and even unhealthy or destructive behaviour. Training and Performance is about training in balance and harmony, to always connect with the joy in what we do, and how we do it.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

TRAINING AND PERFORMANCE PREMIUM is an exclusive opportunity to work one on one with Sara online to understand the magic of freediving adaptation, training techniques and strategies from a yogic or spiritual perspective. Once we see and accept the process that our body goes through when we train, we can both accept the journey we need to take to reach our goals, and can get there more efficiently, with less struggle and stress. PREMIUM combines the full TRAINING AND PERFORMANCE video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

It is not possible to train successfully based on meditation alone. The Laws of Nature come into play in everything that we do, including the law of adaptation, which governs how the human body can be safely and successfully stimulated to adapt to all kinds of change. In freediving we need to adapt to decreasing oxygen saturation levels, increasing carbon dioxide levels, pressure at depth, the body's ability to work anaerobically, specific strength and flexibility and many other things. The mind is not separate from this adaptive process.

Every aspect of ourselves needs time and the right, healthy approach, in order to flourish under a training programme. In this course, I unfold the fullness of this process, helping you to understand that freedive training is a holistic process of mind, body and spirit, and that each and every aspect needs to receive just the right amount of stimulus, and the right amount of rest for effective adaptation to occur. Once this balance is found, progress is more rapid, without compromising on safety and healthy integrity of the body.

Videos in this course:
Lecture: ‘Training Zone’ - 9 min
Lecture: ‘Comfort Zone’ - 11 min
Pranayama: ‘Basic Breath Series’ - 45 min
Kriya: ‘Basic Spinal Energiser’ - 49 min
Lecture: ’Respecting Your Body’ - 11 min
Visualisation: ‘The Perfect Dive’ - 20 min
Total time: two and a half hours

MORE ABOUT THIS COURSE
- Online consultation and three one to one coaching sessions with Sara
- Five videos and over two and a half hours of targeted TRAINING & PERFORMANCE training
- A further two and a half hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your ENERGY BEYOND BREATH experience
- Lifetime access to all videos and online content

WHY IS TRAINING & PERFORMANCE IMPORTANT?
TRAINING AND PERFORMANCE is the next crucial step along the Yoga for Freediving path - it shifts our perspective of ourselves, enabling us to go even deeper on our journey of reflecting on ourselves and our training within the greater context of the Universe and the laws of nature that govern all of creation. When we start to work with ourselves on this level our consciousness opens up dramatically, and it can be the moment that we make the shift from ‘me’ to ‘we’, which is essential in expanding and letting go of our fears, perceptions and projections.

For freedivers, Training and Performance is essential as it is this course, possibly more than any other, that addresses the internal battle that so many face when confronted with the desire for greater performance, but faced with the very uncomfortable reality of a squeeze, black-out, or physical or mental burn-out. Training and Performance paves the way for a radical re-think of your training strategy to help you move from stress to 'yes'! It leads smoothly into the next course, Success and Failure, to dig deep into our psyche to understand how our underlying beliefs drive us towards unsupportive and even unhealthy or destructive behaviour. Training and Performance is about training in balance and harmony, to always connect with the joy in what we do, and how we do it.

This is for me one of the most fascinating themes within freediving, because everyone comes up against this block at some stage but it is relatively easy to resolve, once clarity and light are shed on the knot of frustration and 'failed' performances. It is the basis of the conundrum that is competitive freediving; how can we achieve success in a sport that requires we step away from the entire concept of 'success' in order to succeed?

Success and failure are polar extremes on the human-created continuum of achievement. However, as with all human-created concepts, they are just that, concepts, or illusions. The Universe does not set out for some of us to succeed, and others to fail; it sets out for all of us to learn. Each and every situation, conversation, thought, experience, and dive, is an opportunity for us to learn. However, because we create benchmarks of what we deem to be 'success' we also create our own failures, when we fall short of our benchmark. But these numbers we fixate on as being our point of achievement are totally arbitrary; when we start out 20m seems like an impossible feat, but very soon, we are looking towards 30, 40, 50m and 20m seems paltry and disappointing as a 'limit'. These benchmarks are constantly shifting, demonstrating that they are just projections and perspectives, not real in their own right. 

Every freediver should spend time with this course to sort through the illusions of polarisation, and return to the understanding that the real goal and value in freediving, and life, is to use each experience, 'good' or 'bad', as a golden opportunity to learn and grow.     

Videos in this course:
- Lecture: ‘Success & Failure’ - 11 mins
- Meditation: ‘Conquer Self-Animosity’ - 14 mins
- Pranayama: ‘Sodarshan Chakra Kriya’ - 21 mins
- Lecture: ‘Sat Kriya and Perfectionism’ - 12 mins
- Kriya: ‘Sat Kriya’ - 24 mins
- Visualisation: ‘I Trust’ - 32 mins

MORE ABOUT THIS COURSE
- Six videos and two hours of targeted SUCCESS AND FAILURE training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your SUCCESS AND FAILURE experience
- Life time access to all videos and content

WHY IS SUCCESS AND FAILURE IMPORTANT?
SUCCESS AND FAILURE is possibly the most powerful course yet in this series - it contains two of the three most powerful practices ever taught in the ancient technology of Kundalini Yoga, both of which I have practiced for extended periods at various times, and to which I attribute a HUGE part of my freediving performances.

We live in societies and families that are almost entirely judgement based - how smart we are, what career we have, how much money we earn, how many cars, how large our house etc etc… Without being aware of it we are constantly comparing ourselves with our colleagues, friends and peer group, and much of the time we come out badly in that comparison. This means that our self-esteem - how worthy we perceive ourselves to be - is based on what other people do, or what other people think of us. When we focus on these external benchmarks, or our own perception of them, we are powerless to change, or we put ourselves under so much pressure to out-perform others that we burn out or breakdown or simply check-out of the race. When this attitude creeps into our freediving, we compare our dives to those of our friends, or expectations which we have set for ourselves, which most of the time are based on external factors rather than any truth from inside of us.

We can each learn that the value in life is in LEARNING, and growing at our own pace, to reach our own destiny - where other people are headed, and how quickly they are getting there, has absolutely no relevance to us or our lives or dives. Once you can start to shift to learning, rather than performing, you will find that the pressure is off, the joy increases, and the experience transforms into something even greater than you could ever have dreamed of. 

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

SUCCESS AND FAILURE PREMIUM is an exclusive opportunity to work one on one with Sara online to delve deep into the reality of the polarities of success and failure, and how they rule so much of our thinking and the outcome of our performances. Realising that success and failure are just concepts and not real is a crucial step of liberation and one that leads to freedom in our diving, and a transformation in the sensations and experience. PREMIUM combines the full SUCCESS AND FAILURE video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

This is for me one of the most fascinating themes within freediving, because everyone comes up against this block at some stage but it is relatively easy to resolve, once clarity and light are shed on the knot of frustration and 'failed' performances. It is the basis of the conundrum that is competitive freediving; how can we achieve success in a sport that requires us to step away from the entire concept of 'success' in order to succeed?

Success and failure are polar extremes on the human-created continuum of achievement. However, as with all human-created concepts, they are just that, concepts, or illusions. The Universe does not set out for some of us to succeed, and others to fail; it sets out for all of us to learn. Each and every situation, conversation, thought, experience, and dive, is an opportunity for us to learn. However, because we create benchmarks of what we deem to be 'success' we also create our own failures, when we fall short of our benchmark. But these numbers we fixate on as being our point of achievement are totally arbitrary; when we start out 20m seems like an impossible feat, but very soon, we are looking towards 30, 40, 50m and 20m seems paltry and disappointing as a 'limit'. These benchmarks are constantly shifting, demonstrating that they are just projections and perspectives, not real in their own right.

Every freediver should spend time with this package to sort through the illusions of polarisation, and return to the understanding that real goal and value in freediving, and life, is to use each experience, 'good' or 'bad', as a golden opportunity to learn and grow.

Videos in this course:
- Lecture: ‘Success & Failure’ - 11 mins
- Meditation: ‘Conquer Self-Animosity’ - 14 mins
- Pranayama: ‘Sodarshan Chakra Kriya’ - 21 mins
- Lecture: ‘Sat Kriya and Perfectionism’ - 12 mins
- Kriya: ‘Sat Kriya’ - 24 mins
- Visualisation: ‘I Trust’ - 32 mins
Total time: two hours

MORE ABOUT THIS COURSE
- Six videos and two hours of targeted SUCCESS AND FAILURE training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Audio downloads of the lectures and visualisations to take with you wherever you want
- Step by step six week programme to ensure you get the best out of your SUCCESS AND FAILURE experience
- Life time access to all videos and content

WHY IS SUCCESS AND FAILURE IMPORTANT?
SUCCESS AND FAILURE is possibly the most powerful course yet in this series - it contains two of the three most powerful practices ever taught in the ancient technology of Kundalini Yoga, both of which I have practiced for extended periods at various times, and to which I attribute a HUGE part of my freediving performances.

We live in societies and families that are almost entirely judgement based - how smart we are, what career we have, how much money we earn, how many cars, how large our house etc etc… Without being aware of it we are constantly comparing ourselves with our colleagues, friends and peer group, and much of the time we come out badly in that comparison. This means that our self-esteem - how worthy we perceive ourselves to be - is based on what other people do, or what other people think of us. When we focus on these external benchmarks, or our own perception of them, we are powerless to change, or we put ourselves under so much pressure to out-perform others that we burn out or breakdown or simply check-out of the race. When this attitude creeps into our freediving, we compare our dives to those of our friends, or expectations which we have set for ourselves, which most of the time are based on external factors rather than any truth from inside of us.

We can each learn that the value in life is in LEARNING, and growing at our own pace, to reach our own destiny - where other people are headed, and how quickly they are getting there, has absolutely no relevance to us or our lives or dives. Once you can start to shift to learning, rather than performing, you will find that the pressure is off, the joy increases, and the experience transforms into something even greater than you could ever have dreamed of. 

Pre-Dive Preparation brings you two core stretching modules; pre-dive warm-ups based on Kundalini Yoga; and lung stretches. Both of these are key, particularly for deep diving, where adaptation to depth is essential.

I have used Kundalini Yoga throughout my freediving career - the ancient wisdom tradition of the teachings, the yogic understanding of the mind, and the physical exercises to get my body in the perfect state for diving. I often had people approach me when I was a relative beginner and tell me that these exercises were counter-productive to freediving, probably because nobody had ever used them. My personal experience, and that of the hundreds of students I have worked with over the years, tells me differently. These exercises, which I had adapted to incorporate the stretches I feel are most beneficial to freediving preparation, are the most effective way to get ready to get in the water. They open up the energy channels of the body for our Kundalini energy to flow, they oxygenate and cleanse the blood, stretch and tone the muscles, massage the inner organs, strengthen the nervous system and they are deeply relaxing also.

Lung stretches are an essential part of our physical training, not only to increase our inhale and thereby bring in more oxygen before a dive, but more importantly to decrease the residual capacity, i.e. the amount we are able to exhale, so that our lungs and surrounding tissue can compress further at depth, without injury or needing to rely on advanced equalisation techniques.

This is a step by step approach to lung stretches. As you practice any of these videos your capacity will increase both on the inhale and the exhale. It is important to progress slowly - even if you stay with the beginner exercises, your capacities will adapt and you will experience benefits on both ends of the scale. Don't be in a hurry to progress to the intermediate and advanced levels, allow the changes and adaptation to occur naturally, without forcing and rushing. Nature will take its course, your body will adapt, and it will do so best if you work with patience and respect for your body and the law of nature at work within you. Combine the warm-up exercises with the lung stretch sequences and you have a pre-dive warm-up which will target all the areas you need to focus on, mind, body and spirit - and you will notice the difference the moment you enter the water.

Videos in this course:
- Lecture: Pre-Dive Preparation Intro
- Warm-up routine: Beginners
- Warm-up routine: Intermediates
- Warm-up routine: Advanced
- Lecture: Lung Stretches Intro
- Lung Stretches: Beginners
- Lung Stretches: Intermediates
- Lung Stretches: Advanced

MORE ABOUT THIS COURSE
- Six videos and two and a half hours of targeted PRE-DIVE PREPARATION training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Life time access to all videos and content

WHY IS PRE-DIVE PREPARATION IMPORTANT?
Pre-Dive Preparation wraps up the previous five courses, bringing the practical application of Kundalini Yoga to life within the realm of freedive training. The two sections in this course are both designed to get you in the right frame of body and mind for your dives. Very often freedivers don't know what to do BEFORE they get in the water, and find the first few warm-ups stressful and uncomfortable, needing time to calm down, get focused and start to really relax in the water. These exercises ensure that you are calm, focused and relaxed from the first warm-up onwards, saving you time, energy and effort - and if you're diving in colder waters, this can be crucial to getting the most out of your precious dive session.

Preparing yourself mind, body and soul for your diving is more than just a nice concept - if you really want to excel in the water, you need to know how to prepare yourself in a reliable way, rather than leaving your frame of mind and your relaxation to chance and circumstance. This gives you a clear, simple and super-effective routine, which will grow with you as you advance, to ensure you are 100% ready, 100% of the time.

PREMIUM clients will receive a personal online consultation and three one to one sessions with Sara.

PRE-DIVE PREPARATION PREMIUM is an exclusive opportunity to work one on one with Sara online to delve deep into the wisdom of the physical practice of Kundalini and how it relates directly to our preparation for, and performance in, the water. PREMIUM combines the full PRE-DIVE PREPARATION video course with a personal online consultation and three one to one sessions with Sara! Limited places available.

PRE-DIVE PREPARATION brings you two core stretching modules; pre-dive warm-ups based on Kundalini Yoga; and lung stretches. Both of these are key, particularly for deep diving, where adaptation to depth is essential.

I have used Kundalini Yoga throughout my freediving career - the ancient wisdom tradition of the teachings, the yogic understanding of the mind, and the physical exercises to get my body in the perfect state for diving. I often had people approach me when I was a relative beginner and tell me that these exercises were counter-productive to freediving, probably because nobody had ever used them. My personal experience, and that of the hundreds of students I have worked with over the years, tells me differently. These exercises, which I had adapted to incorporate the stretches I feel are most beneficial to freediving preparation, are the most effective way to get ready to get in the water. They open up the energy channels of the body for our Kundalini energy to flow, they oxygenate and cleanse the blood, stretch and tone the muscles, massage the inner organs, strengthen the nervous system and they are deeply relaxing also.

Lung stretches are an essential part of our physical training, not only to increase our inhale and thereby bring in more oxygen before a dive, but more importantly to decrease the residual capacity, i.e. the amount we are able to exhale, so that our lungs and surrounding tissue can compress further at depth, without injury or needing to rely on advanced equalisation techniques.

This is a step by step approach to lung stretches. As you practice any of these videos your capacity will increase both on the inhale and the exhale. It is important to progress slowly - even if you stay with the beginner exercises, your capacities will adapt and you will experience benefits on both ends of the scale. Don't be in a hurry to progress to the intermediate and advanced levels, allow the changes and adaptation to occur naturally, without forcing and rushing. Nature will take its course, your body will adapt, and it will do so best if you work with patience and respect for your body and the law of nature at work within you. Combine the warm-up exercises with the lung stretch sequences and you have a pre-dive warm-up which will target all the areas you need to focus on, mind, body and spirit - and you will notice the difference the moment you enter the water.

Videos in this course:
- Lecture: Pre-Dive Preparation Intro
- Warm-up routine: Beginners
- Warm-up routine: Intermediates
- Warm-up routine: Advanced
- Lecture: Lung Stretches Intro
- Lung Stretches: Beginners
- Lung Stretches: Intermediates
- Lung Stretches: Advanced

MORE ABOUT THIS COURSE
- Six videos and two and a half hours of targeted PRE-DIVE PREPARATION training
- A further two hours of tips and technique training in 22 "How to..." videos
- Video streaming on any mobile device
- Life time access to all videos and content

WHY IS PRE-DIVE PREPARATION IMPORTANT?
Pre-Dive Preparation wraps up the previous five courses, bringing the practical application of Kundalini Yoga to life within the realm of freedive training. The two sections in this course are both designed to get you in the right frame of body and mind for your dives. Very often freedivers don't know what to do BEFORE they get in the water, and find the first few warm-ups stressful and uncomfortable, needing time to calm down, get focused and start to really relax in the water. These exercises ensure that you are calm, focused and relaxed from the first warm-up onwards, saving you time, energy and effort - and if you're diving in colder waters, this can be crucial to getting the most out of your precious dive session.

Preparing yourself mind, body and soul for your diving is more than just a nice concept - if you really want to excel in the water, you need to know how to prepare yourself in a reliable way, rather than leaving your frame of mind and your relaxation to chance and circumstance. This gives you a clear, simple and super-effective routine, which will grow with you as you advance, to ensure you are 100% ready, 100% of the time.