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The First 24 Classes
The First Pranayama Course
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The First 24 Classes
The First Pranayama Course
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Home
Products
Subscription
Single Classes View
Curated Practice View
Short Courses View
The First 24 Classes
The First Pranayama Course
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Week 1
Week 2
Week 3
Week 4
Start off the month with a week of energising and strengthening standing asanas. 6 sessions across 3 levels.
Beginner
45m
Levelling-up Sirsasana, Part II: Complementary Practice for Headstand with Lower Body Focus
Intermediate
40m
Virabhadrasana I – Firmness and Confidence in the Legs to Proceed Further
Experienced Beginner
1h
How to Approach Stiffness in Hips
Experienced Beginner
50m
Ribs, Shoulders, Quadriceps, Breath: The Front of the Body in Back Arches
Intermediate
1h
Forward Extensions Overview – from Standing to Seated
Gentle
1h 5m
Strengthening Legs from Thighs to Ankles
Gentle
1h 7m
Ardha chandrasana and Parivrtta ardha chandrasana
Beginner
1h 18m
Invigorating Standing Asanas with Focus on Lower Back
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Stretch, extend and broaden in the second week through forward extensions. 6 sessions across 3 levels.
Intermediate
1h 30m
Back Arches & Forward Extensions, Culminating in Viparita Karani
Gentle
1h 30m
Soft and Supported Preparation for Squatting
Intermediate
1h
Abdomen in Forward Extensions
Gentle
1h 15m
Seated Forward Extensions: Supported Positions for a Quiet Practice
Experienced Beginner
1h 30m
Healthy Digestive System: Practice for Overall Health of the Gut
Experienced Beginner
1h
Challenging Your Standing Position: Forward Extensions
Beginner
1h
Seated Forward Extensions – ‘Resting’ the Forehead (Experienced Beginner Level)
Beginner
1h 15m
Preparing the whole Body for Effective Seated Forward Extensions (Exp. Beginner Level)
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Exhilerating back arches, cleansing twists in the third week of the month. 6 sessions across 3 levels.
Gentle
1h 15m
Sacrum as the Fulcrum: Transition From Back Arches to Forward Extensions
Experienced Beginner
1h 15m
The ‘Eka Pada’ of Back Arches: Focus on Mobility and Strengthening before Extending
Gentle
2h
Upper Back Preparation Leading to Back Arches (Part2 of Back Arches Weekend Intensive)s
Experienced Beginner
1h 45m
Emotional Stability practice from Light on Life – edited and consolidated
Beginner
1h
Fresh Look at Standing Asanas as Preparation for Back Arches
Intermediate
The Principles of Women’s Practice (Short Course; Level Intermediate)
Intermediate
Use of Chair in Asana Practice (Short Course; Level: Experienced Beginner, Intermediate)
Beginner
1h
Beginner Level Back Arches: Salabhasana, Bhekasana, Ustrasana
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Round off the month with upside down asanas, breath work, and quiet/ restful practice. 6 sessions across 3 levels.
Intermediate
1h 5m
Inversions – Supported Quietness Part II
Gentle
Practice for days when not feeling 100% fit – in 5 parts (Short Course; all levels; FREE Resource)
Beginner
1h 15m
Extending from Virasana: Adhomukha and Supta Virasana Ending with Breath-work
Experienced Beginner
1h 25m
Principles of Womens’ Practice: Working with a Soft Abdomen
Beginner
Pre Menstrual Practice Part II: A Restful Practice for Moderate to Severe Symptoms (Involves Detailed Prop Use)
Intermediate
1h 15m
Parsvakonasana to Viparitakarani – Preparation for Breath Explorations
Experienced Beginner
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Gentle
45m
Gentle Cooling Practice for a Hot Day
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