Welcome to the first part of the course – where you'll get to know the course, and the breath. Ulrica will talk about why the breath is so important and the basics of breathing to prepare you for the coming weeks. 

Please make sure to listen to the three lectures and to read through the course syllabus before moving on to week one. This will help you get more out of the rest of the course. All the lectures during the course are important for you to enhance your practice.

During the first week of the course, you will get the first pep talk of the course, for this first segment, but also the first of two pre-pranayama yoga classes, that you'll be practicing the first seven weeks. 

You'll get to practice the technique Full complete breath, and in this week's lecture, you will learn more about breath and the nervous system.

This week you'll get to practice the breathing technique Padadirsasana along with the first reoccurring pre-pranayama yoga class. And in this week's lecture, you'll learn how your breath affects the body. 

It's time to learn the technique the Pendulum and learn about breath and the mind.

During this fourth week, you'll learn two different breathing techniques, Brahmari and Sitali. In this week's lecture, Ulrica talks about the breath and the soul.

In this week's lecture, you will learn how pranayama can be an energizing tool for you. You'll get to practice the Ujjayi pranayama breathing technique and energize your body and mind. 

This week you'll get an overall introduction to alternative nostril breathing. The first of these techniques is Nadi shodana, which will be this week's focus. You will also learn how breathing techniques works differently for different individuals. 

During this week you'll be introduced to the two final breathing techniques of the course, before starting to deepen your practice from next week and forward. These two, Chandra bhedana and Surya bhedana, also belong to the family of alternative nostril breathing. 

You will also get an introduction to bandhas, the physical "locks", that can be used in your practice, and will get to practice the first pre-pranayama yoga class for the last time. 

To get the most out of the breath we need some tools and techniques. During this week you'll get to fill your toolbox even more with the different pranayama techniques you've gotten to practice in the previous weeks. Techniques that all have their own unique qualities. You will get to practice one breathing technique per day during this week. 
 
First, you will get a new pep talk and a lecture on kumbhaka – breath retention – and how this can enhance your practice. You will also be introduced to a new pre-pranayama practice with asanas, physical poses, that will help your body get the most out of the techniques. 

This week you'll get to continue to practice one technique per day, now trying some other of the techniques you've previously been introduced to. This is to help you continue deepening your practice and getting into a daily pranayama routine. 

You'll also be introduced to one final tool that can be used to enhance your practice, mudras – hand gestures. 

Welcome to the final week of the course! It is now time to start using the tools in your toolbox in order to build your own pranayama practice. 
 
This week includes a final pep talk and setups that will help you on your way, along with the pre-pranayama yoga class.