Level 1

Welcome to day 10.

Today we finish the challenge by putting days 6 to 9 together into a workout. Now it is up to you to keep building your strength. You don't need lots of time, you need consistency.

You did it. Great job.

The most fitting description in English is alternate nostril breathing.

Nadi Shodhana translates as clearing of the channels. It is one of the most classical pranayamas, and in the yoga tradition it brings the nervous system and the major energy channels (nadis) into balance.

A foundational practice for pranayama.

This video is for you who want to know what the Ashtanga yoga method is all about and how to recognise it.

Take five minutes to learn more about it before you try your first class.

A simple 15 minute pranayama class, accessible for anyone. We begin by developing the connection to the exhale, the most grounding and calming part of the breath.

Once connected, the traditional pranayama begins with Sitali, calming and soothing.

Calm down and connect to your deeper self.

Why I put together this program, what you can expect, and how to approach it.

Trust Your Foundation is a program about standing work, balance and arm balances, built step by step. Watch this short introduction before you start day 1.

Begin to find your center and to quiet the mind by working with the breath and the most fundamental of all standing postures, Tadasana (Mountain Pose).

Even out your breath and set the foundation to stay grounded and stable through the program. Equilibrium of breath translates into equilibrium of mind.

We spend so much time on our feet during the day, yet most of us take them for granted and pay them little attention until something goes wrong.

Our sense of connection to the earth holds a lot of power. Let's bring awareness into the feet, move the energy from them up through the legs and build a strong standing foundation. Level 1.

This 21 day meditation is a good challenge to give yourself. It is accessible and no experience is needed. We start right at the beginning and develop it gradually. Ever thought about meditating? Now is the time. Be kind to yourself and meditate for ten minutes a day.

Meditation can help you concentrate, be present, calm your mind and sleep better.

We start where we are, right at the beginning: becoming aware of thoughts and trying to follow the breath. This is meditation, waking up to the present moment.

Ten minutes, guided by Guy Powiecki. No experience needed.

The process has already begun, and you are learning to concentrate better, getting used to time in silence and discovering yourself. The relationship with your breath begins.

Follow the breath.

Our meditation object in this class is sound. Sound brings an open and expansive attention to our meditation, and we start to learn how to work with it.

Simple. Listen to the universe.

We continue our work with sound, exploring what sound is and what happens when we hear. We start with a small area of concentration and gradually widen it more and more.

So, what is hearing?

Put simply, meditation is learning to pay attention to sense experience in the present moment. We have introduced two ways of doing this: sound, and the sensation of the breath.

This class develops the work with the breath.

Where do we feel the breath? What happens when we breathe? How does the breath shape us? We explore all of this, and we don't have to go anywhere. It is all happening inside us.

Be curious, investigate.

This class blends the best of working with sound as the meditation object and following the breath. We learn how to be both expansive and concentrated with our focus.

Find infinite space inside your own head.

So much of meditation is noticing distraction: noticing we are lost in thought and coming back to the object of meditation again and again. This is how we grow our mindfulness.

Notice distraction. Simple?

Watching the breath is a bit like watching a wild animal. We want to do it softly, from a distance, so it doesn't know we are there and doesn't change its behaviour.

Softly, softly, follow the animal.

Body awareness is a big part of meditation, and it is the focus of this class. We practise a body scan, exploring and investigating sensation in our own bodies.

Discover your own body.

More work with body awareness and body scanning, learning to identify and let go of tension in our bodies. Understand the universe by understanding your own body. These are some of the benefits of meditation.

Go deep, go wide.

Something different today. We try lying down meditation. Traditionally there are four meditation postures that represent the movements of life: sitting, standing, lying and walking.

Explore your body and breath in a different position. And don't fall asleep.

Back to the seat and back to the breath, with longer time in silence. Learning to meditate is a bit like learning to play a musical instrument: difficult at the start and it takes practice, but it makes sweet music in the end.

Find your instrument.