Brahma Mudra Tutorial
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).
StrengthTEN Level1 Day 1
StrengthTEN Level1 Day 2
StrengthTEN Level1 Day 3
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.
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.
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.
StrengthTEN Level1 Day 8
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!
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.