Level 1

You learn the basics and fundamentals of yoga poses. This includes proper alignment, breathing techniques and the use of props as a means of assistance. Through a step-by-step practice, you’ll grow confident in your yoga poses. Our level one classes are designed for both beginners and experienced yogis. We recommend that you complement our online classes with studio classes, in order to get hands-on guidance.

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57 Classes

10 min

Ujjayi Tutorial

Ujjayi translates as victorious. The chief characteristic of this pranayama is the slight hissing noise created by partially closing the glottis of the throat. Familiar to many yoga practitioners.

However, full Ujjayi is more than just the sound, involving a further technique. Helpful for vata imbalance and very calming to the nervous system.

Skill in Ujjayi is helpful for all other pranayamas.
5 min

Sitali Tutorial

The name Sitali means the one that cools. Air is drawn in through the tongue and exhaled out of the nostrils, and this gives a cooling effect.

It is said to remove excess acidity, inflammation, and heat from the body. For those familiar with Ayurveda, it removes excess pita.

It helps with the control of hunger and thirst, bringing a fine calm to the mind.
5 min

Brahma Mudra Tutorial

This is a simple practice to relieve tension around the neck, jaw and upper back. It also affects the nerves and muscles of the eyes.

The practice should not be done just mechanically but with full awareness, in this was it also becomes a meditation exercise.

Accessible and therapeutic.
5 min

Chandra Bhedana Pranayama

Chandra means moon, and this is the moon channel activating pranayama. One of the most nourishing, most calming pranayamas there is.


Excellent practice for pregnant women or women on their cycle (done instead of Surya Bhedana).

10 min

StrengthTEN Level1 Day 1

Welcome to day 1.

Today is about creating the support you need for your strength practice. When thinking about upper body strength, we immediately connect it to the hands, and that means your wrists.

Start by working through stretching exercises to warm up your wrists, then move into strengthening drills to help your wrist become stronger when you extend them and put body weight on them.

This is a great way to prepare your hands before you start a yoga practice of a strength session. You want to wrists to be healthy, and it is possible as long as you work with them often and on a right way.

15 min

StrengthTEN Level1 Day 2

Today we bring 2 drills: Scapular push-ups and plank pose.

Scapular pushups strengthen one of the muscles we use when doing plank pose, the serratus anterior. Engaging this muscle allows you to protract your shoulder blades and stabilize them.

Explore the movement of your scapulae looking at all the different actions it can make. Then move onto plank pose while finding the protraction and depression to feel stable and secure there.
10 min

StrengthTEN Level1 Day 3

Today is all about chaturanga. Let's put together what we have learned so far stretching and strengthening our writs to then move onto all fours to put pressure onto our hands.

Chaturanga is an incredible pose that builds lots of strength as long as you pay attention to how to do it. Begin by finding your shoulder protraction to then move onto plank pose adding the lowering to chaturanga. 

Get ready to sweat and work hard as we do 3 set of 10 chaturangas.
10 min

StrengthTEN Level1 Day 4

Give your arms a break and bring the attention to your core.

Today we focus on the deepest layer of our core, the Transversus abdominis (TVA). Think of it as a corset, giving you stability and keeping everything in place. The TVA is an essential part of our strength and the first one we want to target as a way to have a strong core.

For this exercise, keep your spine straight and the natural curvature of the lower spine letting the movement come from the legs.



10 min

StrengthTEN Level1 Day 5

Today is about putting together day 1 to 4 into a workout. It's a simple as that.

Start by warming up your wrists because you are going to use them. Then move into ten reps of each drill and repeat it to do three rounds.



5 min

StrengthTEN Level1 Day 6

Welcome to Day 6.

Today we move to shoulder strength and stability with a drill called Turbo Dog. This can be done with knees bent or even knees on the floor.

Turbo dog is excellent for building strength for forearm balancing postures and downward facing dog; it helps you find the scapular protraction creating more stability in your shoulders.

5 min

StrengthTEN Level1 Day 7

Today we move onto the legs with lunge holds.

Short and powerful, this variation focuses on keeping a posterior tilt of the pelvis to stretch the psoas while using the glute and quad to work as we lift the knee off the floor. It provides excellent support to the lower back.


5 min

StrengthTEN Level1 Day 8

Today we go back to the legs or more specifically to the hip flexors. Ready for a good quad cramp?

The focus is on active lifts, this makes you not only stronger but it will allow you to control your range of motion much better.


5 min

StrengthTEN Level1 Day 9

Today we move back to the core specifically the Transversus abdominis (TVA) with dead bugs.

Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. Keep your spine straight and the natural curvature of the lower spine.

Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can, being careful not to arch the back as you do this. Then slowly return to the starting position as you exhale and repeat with the opposite limbs.

The dead bug might seem quite easy for the first couple of reps, but if you keep your core engaged, move slowly and avoid raising your back off the ground, you’ll be surprised how hard it is. Aim for three sets of five to 10 reps on each side.


10 min

StrengthTEN Level1 Day 10

Welcome to day 10!

Today we finish the challenge by putting together day 6 to 9 in a workout. Now it's up to you to continue with your strength journey. You don't need lots of time; you just need consistency.

You did it, great job!

10 min

Anuloma Viloma or Nadi Shodana

The most appropriate description in English would be alternate nostril breathing. 

Nadi Shodana translates as nerve cleansing, and this gives you an idea of the effects.

This is one of the most classical pranayamas and is used to bring the hemispheres of the brain, the nervous system and the major energy channels (nadis) into balance.

A foundational practice for pranayama.