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The Virya Yoga method

“Virya is the positive energy of ego that is the support for the faith of going in the right direction. This energy of virya puts the power behind your sense of knowing what to do. When you are strongly acting on what you know to be your correct path, that is virya. Virya is that conviction that says, “I can do it! I will do it! I have to do it!”
Richard Rosen

Virya Yoga is a dynamic form of yoga which focuses on biomechanics. In the systematically composed yoga series you will discover a tough, fun way to practice yoga that nourishes your mind with positive, philosophical themes in each and every class.

”Virya”, in Sanskrit, means ”enthusiasm”, ”energy”, or ”power”, and the aim of Virya Yoga is to empower and energize you. Enthusiasm comes with a delightful playfulness that will hopefully inspire you to explore the landscapes of your body and mind.


…is Virya Yoga’s ”combination”. A Virya Yoga class is comprised of 10 modules, 4 components, and 3 tempo variations. It’s not as cryptic as it seems…

10… Modules
The basic idea is that the methodical and light-hearted nature found in Virya Yoga will guide you on the path of self-discovery to new found greatness, strength, and joy within the body-mind.

Together with dance- and sports naprapath Malin Flinck, Josephine Selander has created numerous yoga series where every class consists of ten sections (or ”modules”). Each asana is seamlessly linked to the previous one, keeping your practice as healthy, strengthening, and risk free as possible. The modules are mini-flows which include the following:

1. Warm up
2. Sun salutations
3.Standing poses
4. Balancing poses
5. Arm balancing and core-strengthening poses
6. Hip openers
7. Backbends
8. Forward folds
9. Cool down
10. Final relaxation

Once you have learned the different modules you can, following the sequence above, mix and match your session using different levels and programs. (Find out more about Virya Yoga’s various series below.)

4… Components
The following four components are essential to a Virya Yoga class:

– At least two asanas from each module
The idea is that all ten modules are included in every Virya Yoga class, even if it’s just a couple of asanas. That way you can be certain that every Virya Yoga class offers an all-around yoga session.

– Biomechanics and a physical theme
In every class, a theme based on the body’s biomechanics is introduced to teach and remind you how each asana can be done as healthily and risk free as possible. In instructional classes (more on this below) we focus more in depth on a certain area/module.

– Philosophical theme
At the start of each class the teacher presents a theme that provides some food for thought. A theme can be based on anything, from a quote from The Bhagvad Gita to simple (yet important) things such as breathing, the essence of being “here and now”, or acceptance.

– Joy
One of the aims in Virya Yoga is that you should feel happy and elated after each class. That is why joy and exhilaration, along with the occasional giggle attack, are always a natural part of a Virya Yoga class. Yoga is fun!

3… Tempo Variations
A Virya Yoga class is taught at slightly different tempos, depending on what type of class you attend. There are three different tempo variations, each with its own characteristics.

– Instruction class
A class that is taught at a bit slower pace so that the teacher can explain the biomechanics of a certain module in depth.

– Flow class
This is a class where we move without stopping through a longer sequence of asanas. The teacher reminds the participants about the biomechanics without disturbing the rhythm of flow.

– Individual tempo class
These classes provide, for those who have (more or less) learned all the modules from one or more levels, the opportunity to put together one’s own class using the module system. You decide your own tempo, and the teacher assists you.

In Virya Yoga workshops, we usually dive a bit deeper into one or a few of the modules, as well as the theme.