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Hatha Yoga Shala

Shadow Yoga with Mark & Judy

Warm Greetings!

Our second round of courses for Spring 2024 includes two new courses starting May 18th and  concluding June 22. Both courses will have 3 in-person sessions taught at the Alembic in Berkeley, California, and 3 online sessions. Please scroll down for the details. We look forward to supporting you in your yogic sadhana throughout 2024 and beyond.

Our Offerings

​We teach Shadow Yoga and Nrtta Sadhana with a variety of offerings for both new and experienced students alike.

  • Foundations of Shadow Yoga

  • Shadow Yoga Prelude Forms

  • Individual Asana

  • Special Focus Yoga Courses and Workshops

  • Nrtta Sadhana

  • Asana Angahara

  • Yoga Practitioner Training

  • Private Yoga Consultation

  • Yoga Teaching Mentorship and Apprenticeship

  • Yoga Retreats

In-person courses and workshops are taught at the Alembic in Berkeley, CA and other locations around the San Francisco Bay Area.

We also offer on-line courses and workshops as a complement to our in-person teaching.


Mantra Sadhana III
and Asana Angahara

with Mark Horner and Judy Yu

six sessions total:

five Saturday mornings

7:00 to 8:30am

plus one prerecorded session

May 18 to June 22


3 sessions

at the Alembic in Berkeley, CA

and 3 sessions online

Learn More & Register >

Judy Karkotaka
The Art & Science of Practice 
refining the Chaya Sanchalanam

with Mark Horner and Judy Yu

six sessions total:

five Saturday mornings

8:45 to 10:15am

plus one prerecorded session

May 18 to June 22


3 sessions

at the Alembic in Berkeley, CA

and 3 sessions online

Learn More & Register >


Our regular courses are scheduled quarterly with new sessions starting each season: 

WINTER session starts in JANUARY

SPRING session starts in late MARCH / APRIL 

SUMMER session starts in JULY

FALL session starts in SEPTEMBER

Our Approach



Hatha Yoga Shala is a school of Shadow Yoga where we aim to provide a supportive setting and context, and a comprehensive yoga training program for the discerning student. 

The teaching of yoga is a process of transmission from guide to student. The understanding and embodiment born of years of personal practice within the guide is the power which ignites this process.

Our focus is on quality, in-depth teaching that builds within the student a proper foundation coupled with discernment to allow the teaching to unfold organically from within.

Shadow Yoga and Nrtta Sadhana are taught in a course-based, pre-registration format, so the teaching can be built up progressively from class to class. This requires a greater commitment on the part of both student and teacher, yet the reward is a more profound depth of learning and understanding. 

Mark Horner

Mark has been teaching Hatha Yoga since 1990 and is an acknowledged Shadow Yoga teacher. He has studied closely with Sundernath (Shandor Remete), the founder of Shadow Yoga since 1994, as well as Emma Balnaves. Mark's teaching is enhanced by 8 years of bodywork practice as a Certified Rolfer as well as many years of classical piano study, rock climbing, and the study of Ayurveda. 

Email Mark >

Judy Vahni

Judy Yu

Judy is an acknowledged Shadow Yoga teacher since 2011 and a dedicated practitioner since 2006 when she met her teachers Sundernath (Shandor Remete) and Emma Balnaves. From her first introduction to Shadow Yoga, Judy was immediately drawn to the intelligence, depth, and effectiveness of the approach. She is one of the executive producers for the award winning film Agniyogana.

Email Judy >

About the Practice

What is Shadow Yoga?
Shadow Yoga is a hatha yoga system which utilizes prelude forms for training and places great importance on preparatory work as the foundation for meaningful progress. The Shadow Yoga prelude forms combine strong stance work with round, spiraling movements, rhythmic breathing, and bandha. The three Shadow Yoga prelude forms: ​ 1. BALAKRAMA: Stepping into Strength 2. CHAYA YODDHA SANCHALANAM: Churning of the Shadow Warrior 3. KARTTIKEYA MANDALA: Garland of Light Shadow Yoga was developed by yoga master Sundernath (Shandor Remete) to make use of the methods and practices common to classical Hatha Yoga and the self-cultivating arts (both martial and dance). This skillful, systematic preparation frees blockage in the Marma System (Vital Junctions), leading to the unobstructed circulation of the life force. This sets the stage for the inner work of asana, mudra, pranayama, and meditation.​​ See for more information
Judy Sarpa

The teachings of  Shadow Yoga are based upon the ancient Hatha Yogic texts which state that ‘all fixed forms should be designed to develop the practice of freestyle

What is Nrtta Sadhana?
Nrtta Sadhana is the pure dance of Shiva. The forms in the Nrtta Sadhana contain the karanas for self-cultivation and restoring the body’s natural energetic responsiveness. The four forms of Nrtta Sadhana: 1. ANANDA TANDAVA: Shiva’s dance of dissolvement 2. ASHTA MATRIKAS: Eight mother palms 3. LASYA: Kali’s creative dance (long form) 4. SHIVA TANDAVA: Wild dance of Shiva. The Shadow Yoga Preludes prepare the student for the smaller, more subtle and refined movements of the Nrtta Sadhana. See for more information

The Nrtta is that Sadhana (way of accomplishment) by which the sadhaka (aspirant) rediscovers the rhythmic life currents hidden within the body by means of unimposed natural positioning

Sequence of Learning

New Students

start with the Foundations of Shadow Yoga courses and then learn the three Shadow Yoga Prelude Forms. The preludes are training tools and a key component of the preparatory work. Once the preludes are established, students progress to the other courses and trainings.

Preparatory Work

involving fixed practice forms has been utilized in traditional systems of self-cultivation for centuries, yet despite its importance, it is little understood in today’s yoga. Shadow Yoga places great emphasis on preparatory work as the foundation for meaningful progress.

Free Style

through skillful repetition of the Shadow Yoga preludes, and forms of Nrtta Sadhana, students develop patience, discipline, and refined observation. Over time, the latent powers and abilities hidden beneath layers of habits, are liberated. This sets the stage for FREE STYLE practice - one based on intuitive responsiveness rather than likes / dislikes, and personal limitations.

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