A whole new you in 28 days!
What you’ll learn
- How to breathe correctly to calm your mind while you practice meditation and your physical yoga practice
- Detailed alignment cues to refine all aspects of your foundations practice
- How to work your feet, leg, arm, shoulder, and core muscles as well as strengthening your wrists, upper back, and legs
- Fun strength conditioning drills to fire up your core and find vitality in your whole body
- How to use props like yoga blocks or straps to educate the muscles of your body and make the practice accessible to you
- How to find space in the hips, hamstrings, spine, and shoulders and then further develop the awareness of finding space and strength in your whole body
This 28-day complete yoga program is designed to take you on a journey through your body and deep into the understanding of alignment.
Each class is methodically designed to teach you the fundamentals and specifics of each area of a yoga practice. From understanding your feet placement to learning how to breathe properly, and salute the sun and moon! You will take a deep dive into your hips and hamstrings, all while learning how to stretch safely and effectively in the comfort of your own home. We will work together to help you progress to understanding backbends, gentle arm balances, calming forward folds, and a whole lot more.
This program is designed to work in sequential order, then after you have finished, to either repeat the order or pick and choose as to what you feel.
Who this course is for
- Complete beginner and new intermediate yogis
- People with an interest in understanding a safe and effective yoga practice
- Those that want to learn yoga in their own time in the comfort of their own home
- Yoga enthusiasts that are ready to refine the details of a complete yoga experience
- Mindful movers and soulful shakers ready to explore
INTRODUCTION: WELCOME TO THE PROGRAM
Welcome to your foundations 28-day program. Here is a little about me and why this course is right for you.
DAY 1: GROUNDING WITH THE BREATH
Welcome to the first day of your yoga practice! Starting with the breath is the key to opening the body and calming the mind for a blissful experience on your mat. Working consciously with detailed alignment we link arm movements and explore energy awakening in the body through the pulse of the breath.
DAY 2: FINDING YOUR FEET
Focus on what is happening in your feet through your yoga practice. We find an activity of energy in your feet building solid foundations with Pada Bandha. With more attention to the breath, our attention is refined to stack from the feet, knees, hips, spine, and shoulders. Building strong physical foundations with steady focus, we build each pose from the ground up.
DAY 3: SUN SALUTATION A
Surya Namaskar A – The sun salutation. Here you access and honour the energy of the sun and invite this warmth into your body. You understand the key actions of the Surya Namaskar to awaken the light within and build your internal fire with the victorious breath. Have two yoga blocks ready!
DAY 4: MEDITATION WITH FOCUS ON THE PRESENT MOMENT
Start your meditation journey with simple techniques to help your mind stay focused on the present moment. To be here now. Have a cushion if you need to.
DAY 5: CLASSICAL SUN SALUTATION
Surya Namaskara Classical to honour the light within. The traditional method to salute the sun. I learned this in India many years ago. Warm up most of the muscles, ligaments, and joints but also connect to a deeper part of yourself.
DAY 6: WARRIOR 1 & 2
Become a wellness warrior and connect to your inner strength. Determination, discipline, and focus awaken a sense of vitality as you power up your legs!
DAY 7: CONTEMPLATIONS
Today is a day to reflect on your experience so far. What has the practice taught you? Write in your journal or decide how best to move through your day.
DAY 8: SUN SALUTATION B
There are many types of sun salutations you can utilise to awaken your inner fire. This one is a variation of the most common type of salutation. Still connecting to the light and building heat in your body.
DAY 9: RESTORING BALANCE
Balance comes in many forms. Here we learn that a balanced breath brings balance to the mind. Finding control through your yoga practice to transition between poses with confidence and a calm sense of clarity. Finding serenity in an often-changing world.
DAY 10: HAPPINESS FOR YOUR HIPS
The hips are the gateway to the upper and lower body. Responsible for moving us forward and supporting us, they can be tight for many people. Learn how to free up the hips and bring happiness to your spine.
DAY 11: HELP FOR YOUR HAMSTRINGS
Many people suffer from tight hamstrings. Patience is the key. It takes time and will be a continual work in progress. Walk taller after freeing your hamstrings from congestion.
DAY 12: MEDITATION ON RADIANT LIGHT WITH BHARAVA MUDRA
Connect to your inner light with this powerful balancing meditation.
DAY 13: WORK YOUR WARRIOR 3
Now that the hamstrings have been lengthened and you understand feet placement and your hips, it’s time to find more strength with your Warrior 3!
DAY 14: ASSESSING HOW YOU FEEL
Reflections on your journey. You have made it through two weeks of your practice. Now is the time to decide to rest or to revisit some of the previous lessons.
DAY 15: CLASSICAL CHANDRA NAMASKAR – HONOURING THE MOON
You don’t need a space shuttle to visit the moon. Here you learn one of my favourite salutations to the moon. I like to think of this as drinking the light of the moon to settle and calm the busy mind.
DAY 16: DECODING TRIANGLE POSE
Here you learn the grounding yet expanding qualities of triangle pose. One of the ultimate standing postures. Work further into your hips and hamstrings and bring healing to the spine.
DAY 17: TWIST THE TENSION OUT OF YOUR BODY
Sometimes when we feel low on energy the spine can start to hunch and you find yourself slouching. Learning to free the muscles around the spine with twisting can re-invigorate your energy to do the things you need to do!
DAY 18: YOGA FOR YOUR SPINE – BACKBENDING
Now that your spine feels invigorated it’s time to work into understanding backbends! Here we open the chest and shoulders, understand lengthening out of the lumbar, and open up more energy to the world around us.
DAY 19: MEDITATION ON HRIDAYA
Make the time to find the seed of the heart and radiating love and compassion in this calming meditation.
DAY 20: TWISTED TRIANGLE POSE
It’s time to bring the elements together that you have learned so far. Hamstring lengthening, hip positioning, spinal twisting all come together to create a twist in your triangle pose!
DAY 21: CONTEMPLATING YOUR JOURNEY
Well done for making it three weeks into the new you! Here you access your journey, listen to what your body needs and either rest and recover or dive deeper into journaling, meditation or your physical practice.
DAY 22: FIRE UP YOUR CORE
Core activation is imperative for stability and strength in your practice. Find some abdominal muscles you didn’t know you had in this class!
DAY 23: PREPARING TO FLY
Inversion are a great way to shift your perspective and see the world with a fresh gaze. Here we safely learn the stages to go upside down. Take your time with this one and repeat until you feel comfortable.
DAY 24: CALMING FORWARD FOLDS
Today you learn to settle your energy with forward folds. They can be deeply restorative and balancing depending on the type of fold. You will definitely free your lower back and hamstrings with this class.
DAY 25: MEDITATION ON SOMA – THE NECTAR OF BLISS
Meditate on the bliss in your life and learn how to drink it down the energy channels of the body for a more radiant you.
DAY 26: ARM BALANCE STRENGTH
Its time to get playful with your practice and find some inner and outer strength. Again all the work you have done so far has prepared you to dive deeper, with courage and an un-shakeable self belief.
DAY 27: FEELING FOR THE STRENGTH IN YOUR BODY
Today is time to prepare for the next part of your journey. Have you understood the actions of the previous classes? How is your body feeling? Are you ready?
DAY 28: FIND YOUR FLOW
Congratulations on making it to the final part of the program! Here is your taste of a full flow type class, bringing everything together that you have learned in your experience, understanding all the key actions, and feeling for the strength and flexibility in your body!
IN SUMMARY: FINAL THOUGHTS
Thank you so much for allowing me to guide you through this experience.