From the Raja Yoga, Sukadev tells in this video about the eight parts of Yoga — the «Ashtangas». Then you practice with some sitting stretching and relaxation exercises and with the Expansion Meditation. Then Sukadev will give you a few tips for everyday life. You can find written instructions for the Expansion Meditation in our Yoga Wiki under Expansion Meditation. There you can also find more about the Ashtangas.
In this video you practice while sitting with hip stretching exercises. After this preparation comes the Long Meditation Practice — you practice the Expansion Meditation.
In this video you will get the instructions for the Short Practice of the Expansion Meditation.