https://www.annanikki.com/spandajournal daily 0.75 2026-10-16 https://www.annanikki.com/spandajournal/letter-from-anna-nikki-iii monthly 0.5 2026-10-16 https://www.annanikki.com/spandajournal/sound-resonance-iiii monthly 0.5 2026-10-16 https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/dfa81b8b-5342-4199-a02a-e2e37af6f649/tree.png Spanda Journal - Sound Resonance IIII https://www.annanikki.com/spandajournal/sound-resonance-iii monthly 0.5 2026-10-16 https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/83483e38-2a2a-45cf-9e1d-03da2220d4e8/jb.png Spanda Journal - Sound Resonance III https://www.annanikki.com/spandajournal/qi-gong monthly 0.5 2026-10-16 https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/9ed6e036-e782-4277-ab43-f6398f8c4c11/mika.png Spanda Journal - Qi Gong https://www.annanikki.com/spandajournal/5-movements-of-prana-visual-examples monthly 0.5 2026-10-16 https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/032b4e18-5649-4dd7-8acc-19623e0eeb12/m.png Spanda Journal - 5 Movements of Prana - Visual Examples https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/98b42a55-0ee7-4042-879f-ca55e77226ec/kk.png Spanda Journal - 5 Movements of Prana - Visual Examples https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/f6ad11ec-3ef3-44f2-9724-63e2cd156bbb/dd.png Spanda Journal - 5 Movements of Prana - Visual Examples https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/e9a181c1-5c6f-4cfb-8d43-cf65d2bdda32/handstand.png Spanda Journal - 5 Movements of Prana - Visual Examples https://www.annanikki.com/spandajournal/the-5-movements-of-prana monthly 0.5 2026-10-16 https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/a43d352d-8a21-4079-93af-fd43be9e0f65/rapana.png Spanda Journal - The 5 Movements of Prana Pictured is Warrior II or Virabradrasana II. The opened hip lunge posture often seen in practice. The apana foundation is cultivated through the pada bandha (foot meeting ground), the downwards flow of energy through the legs into the feet. https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/bf747310-5a5c-4589-8006-b071e9a4744c/prana.png Spanda Journal - The 5 Movements of Prana The pranic energy flow here is along the spine, lengthening the torso and drawing heart upwards. Engagement of the core also helps with the lift of the heart. https://images.squarespace-cdn.com/content/v1/6abfffd2ca69a6414d6398bb/0c0fd25c-7fbe-4d89-8203-fc4cb1367a35/samana.png Spanda Journal - The 5 Movements of Prana The samana here is carried through the thighs “hugging in” towards one another as to not sink too low in the hips causing misalignment or excessive apana. Engaging the core..what does that mean?! .. Just act like you have to sneeze! The “Choo” part of a-choo! 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