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A foundational course for sincere spiritual seekers 

Image by Mark Basarab

This 6-week course is a one-of-a-kind experience designed to give you the tools you need to develop your own meditation and prāNāyāma practice, demystify yoga and tangibly apply this ancient wisdom for your holistic well-being



  • Uncover the Deeper Meaning of Yoga

  • Cultivate your personal home practice

  • Sharpen your concentration and discipline for more advanced practices (like Urban Sādhana II!)

  • Explore yoga beyond the āsana's (poses), discovering its profound essence

  • Enhance your teaching with refreshed prāṇāyāma, posture, and meditation insights

  • Master meditation and prāṇāyāma with simplicity and confidence

  • Learn practices specifically tailored to alleviate modern challenges like anxiety, insomnia and stress

  • Answer the call of sincere spiritual seeking

  • Embrace a self-paced, supportive journey to transformation



Module 1:  Finding Your “Seat”

  • Origins of the practice 

  • How to sit comfortably for your body

  • Applying ancient practices to modern life


Module 2: Balance + Lifestyle

  • Basics of Ayurveda; Yoga’s “Sister Science”

  • The science behind breathing for optimal health + Breath as means of liberation

  • Learn your “dosha” (unique constitution) and how to apply Ayurveda for self-healing


Module 3: The Importance of Ethics for Enlightenment

  • The famous Yamas and Niyamas from the Yoga Sutras and other less well-known codes of conduct

  • Modern life application of these ancient value systems 

  • Clear your blocks and walk with integrity 


Module 4: Subtle Body System

  • The main energy systems of the body, the Nadis and the Chakras

  • How to harness the power of these systems for healing and growth

  • Bandhas (locks) and how we use them in breathing practices


Module 5: Tools of Tantra

  • Learn Mantra (chanting), Mudra (yoga poses for the hands), Yantra (visualizations)

  • Create your own personal practice

  • Explore Liberation as embodied pleasure  


Module 6: Self-Knowledge + Freedom

  • Life through the lens of non-duality

  • Get to know the true nature of yourself  

  • How to alleviate suffering in your life through self-knowledge

This is a self paced course.

 Each module opens up weekly and you have six months from the sign-up date to complete the whole journey. 

Image by Mitchell Hollander


Image by Mitchell Hollander


Urban Sadhana was an incredible introduction to the deeper spiritual practice of yoga and a very worthwhile experience.


I would recommend it to anyone looking to expand their meditation practice and knowledge of yoga.


Urban Sadhana is like a mini teacher training! It really helped fill in the gaps missed by my 200 hr YTT.

Additionally, Nuria is a very inspiring guide, and her knowledge of meditation techniques, breath work, and yoga philosophy is excellent.


Urban Sadhana is a platform for expansion.

The composition and structure allowed me to emerge a more independent practice. Not only was my practice of pranayama and my meditation fostered, my knowledge of Ayurveda, body systems such as nadis and chakras, mudras, tantra, ethics as well as the evolution of yoga expanded immensely. These topics, beyond meditation, cushioned the simple yet powerful breath practice with a purpose. 

Join this transformative self-paced journey and unlock the power of your own personal practice


  • Six Lectures, Deep Dives into Special Topics

  • Six Guided Prāṇāyāma and Meditation Sessions

  • Weekly Practices, Journal Prompts, and Self-Inquiry

  • Custom Self-Practice Recommendations

  • Six Months Access to Course Materials

  • Comprehensive Downloadable Notes

  • Over 18 Hours of Rich Content

  • Email Support for All Your Questions

  • Bonuses!

​​Elevate Your learning: Enroll in Level 1 & Level 2 together and Receive a Special Discount!


Urban Sādhana level i 
one payment of $195

Urban Sādhana Level 1 &  Level 2 
One payment of $350 (save $50)

Payment and Access Made Easy:

Upon redirection to Teachable, you can securely make payment, set up your account, and dive into all course materials.



With 10,000 hours of teaching experience and training and 10 sacred pilgrimages to India to immerse herself in the source of the teachings, Nuria Reed lives, breathes, and teaches the spiritual heart of yoga - Moksha or Liberation. Her asana technique is influenced by Ashtanga's fire and Iyengar's precision, and her philosophy is planted in the non-dual teachings of Tantra. Throughout her career, she’s innovated new ways to bring the awakening power of yoga from the cave of the ascetics to the hearths of the householders. Her signature meditation and pranayama program, Urban Sadhana, is the culmination of this work and has been taught to over 100 students. When not teaching or leading trainings and retreats, Nuria coaches folks into their ancestral awakening, embodied power and bold pleasure. 

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