Guy Powiecki

Pranayama works mainly on the nervous system. A slow, trained breath helps you meet stress, brings a calmer mind and gives you more energy. Like any practice, it needs regular work before you really feel it.

This eight week program is a good place to begin your relationship with Pranayama. Each week has a short information video with the new techniques and themes, and one practice class. Ideally you do the practice class every day that week, or on as many days as you can. Start with When and How.

• Week 1: relaxation, belly breathing and a double length exhale. Week One Practice
• Week 2: the first classical techniques, Nadi Shodhana and Bhramari. Week Two Practice
• Week 3: Uddiyana Bandha Kriya and Kapalabhati. Week Three Practice
• Week 4: Agni Sara, Sitali and Ujjayi. Week Four Practice
• Week 5: Simha Mudra, Jivha Bandha and Brahma Mudra for the face, jaw and neck. Week Five Practice
• Week 6: the bandhas, Mula Bandha and Uddiyana Bandha. Week Six Practice
• Week 7: a traditional practice with more silence. Week Seven Practice
• Week 8: Surya Bhedana and refined Kapalabhati. Week Eight Practice

When you are done, Continuing With Practice shows you how to keep going. Level 1-2. Uddiyana Bandha Kriya, Agni Sara and Kapalabhati are not for pregnancy or during your menstrual cycle, and the videos tell you what to do instead.

Accessible for everyone. This program is for you who live with postural problems, a stiff neck or back, or long days at the computer. It is also a good place for beginners to start, or for anyone who wants to go back to the foundation of their practice.

We use a lot of simple spinal twists and bends. The aim is to work on the mobility of the spine and to start to correct postural imbalances, so the spine can move freely. Core strength comes in step by step, because posture problems often go together with a weak core.

• Week 1: Intro Talk, then Our Practice Starts Here and Physiotherapy Movements, a mix of yoga and physiotherapy movements.
• Week 2: Strong and Stable House and Developing Appropriate Core Strength, with more time on strength.
• Week 3: Letting Go of Poor Posture and We Bring it Together, where we stabilise the spine and tie everything together.

The classes are 30 to 45 minutes, level 1-2, with no props. Afterwards, repeat the classes that helped you most. If you have pain, check with your doctor or physiotherapist before you start.

Guided meditation for beginners and experienced meditators alike. Begin a meditation practice or deepen the one you have.

Meditation, or mindfulness practice, connects you to the present moment, and that is good for both the mind and the body. We begin right now, right where you are. Start with the Info Video.

• Week 1: Discover Yourself uses the body to ground the mind, Make Friends with Your Mind works with thoughts and distraction, and You're Alive follows the breath from the nose to the belly.
• Week 2: Hearing the Universe uses sound, Be a Baby explores sensation before words, and Body Scan closes the program with more time in silence.

The sessions are 15 to 20 minutes. The Completion Video gives you ideas for how to keep going. Level 1, no props needed.

Interested in learning pranayama, deepening a practice you already have, or getting more regular with it? This program gives you a breathing practice for each day of the week.

Each class uses two techniques chosen to suit the day, and ends with a good Savasana. Do any day as a single class, or cycle through the whole week. Start with the Information.

• Beat the Monday Blues: Nadi Shodhana and Sitali.
• Tune Into Tuesday: Ujjayi and Nadi Shodhana.
• Wander in Peace Wednesday: Nadi Shodhana and Bhramari.
• Turn on Thursday: Surya Bhedana and Sitali.
• That Friday Feeling: Surya Bhedana and Sitkari.
• Soothing Saturday: Chandra Bhedana and Bhramari.
• Settle into Sunday: Ujjayi and Chandra Bhedana.

Level 1-2, no props needed. If you are pregnant or on your cycle, change Surya Bhedana to Chandra Bhedana.

This 21 day meditation is a good yoga challenge to give yourself. It is accessible and no experience is needed. We start right at the beginning and build it up 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. Start with the Information Video.

• Week 1 teaches the two main objects of meditation, the breath and sound: from Day 1: Your Practice Starts Here to Day 7: Infinite Space.
• Week 2 adds noticing distraction, the body scan, and lying and standing meditation: from Day 8: Notice Distraction, Simple? to Day 14: Stand to Attention.
• Week 3 brings longer silence, walking meditation and positive mental states, and ends with Day 21: Congratulations.

Ten minutes a day, level 1, no props needed. A small habit that can last a lifetime.

Our first and last actions in this world are a breath. Breathing is one of our most vital processes and affects how we feel, in body and mind. Yet few of us are aware of how we breathe, let alone train the breath.

Now is the time to start. This challenge uses simple movements and breathing exercises to create an easier, more efficient breath. Each day builds on the last, letting go of poor breathing patterns and developing good ones. Start with the 21 Day Challenge Info.

• Week 1 frees the breath: Freeing the Breath, Belly Breathing, A Perfect Pause and Freediving.
• Week 2 builds a full breath: Three-Part Breath, Now We're Breathing, Digestive Health and Find the Rhythm.
• Week 3 brings in classical pranayama: To Balance, Victorious, Cool and Shining Skull, and ends with Congratulations.

The classes are 15 minutes a day, level 1-2, no props needed. Completion tells you how to keep going.