Zhander Remete (Shandor), the founder of Shadow Yoga has devised three 'preludes' or moving sequences that come before the more traditional asana practice. The Balakrama (Stepping into Strength), Chaya Yodda Sancala (Churning of the Shadow Warrior) and Karttikeya Mandala (Garland of Light). These forms utilise the guiding principles of marmasthana (the Indian system of the 108 vital junctions in the body). Through the use of a combination of positions and rhythmic movements the practitioner achieves the unobstructed flow of breath vital for success in asana work and yoga practice.

In Shadow Yoga the practice is built up gradually through the three preludes, each of which concentrates on a different aspect of the student's development and all of which have a profoundly calming and centring effect. They also build up strong core strength in the body, safely and without strain.

Jana has studied this ever evolving style with Zhander Remete and Emma Balnaves worldwide.