WEEKS 1-4
FOCUS:
1. Creating stability and rehabbing shoulder
2. Leaving ego off the mat
3. Shifting purpose of yoga in life and building more flexibility into length and timings of practice
PRACTICE:
4 x sessions/week - 2 x strengthening, 1 x stability and yin, 1 x yin
Finish all sessions with a 5-10 minute Savasana
SESSION 1:
SESSION 2:
SESSION 3:
SESSION 4:
1. Creating stability and rehabbing shoulder
2. Leaving ego off the mat
3. Shifting purpose of yoga in life and building more flexibility into length and timings of practice
PRACTICE:
4 x sessions/week - 2 x strengthening, 1 x stability and yin, 1 x yin
Finish all sessions with a 5-10 minute Savasana
SESSION 1:
- 2 x Thrive Through Yoga Flow (video)
- Shoulder Stability Sequence (video)
- Grounding and Stillness Sequence (picture)
SESSION 2:
- 2 x Thrive Through Yoga Flow (video)
- Shoulder Stability Sequence (video)
- Letting Go Sequence (picture) - hold each pose for 1-2 minutes
SESSION 3:
- 2 x Thrive Through Yoga Flow (video)
- Shoulder Stability Sequence (video)
- Grounding and Stillness Sequence (picture)
SESSION 4:
- Letting Go Sequence (picture) - hold each pose for 3-5 minutes
Weeks 5-8
FOCUS:
PRACTICE:
SESSION 1:
SESSION 2:
SESSION 3:
SESSION 4:
- Building strength for forearm stand
- Glute activation
- Simplifying yoga practice and focussing on the role of yoga off the mat
- Taking time in Zen Den every day
PRACTICE:
- 10 mins x daily meditation (use Thrive Through Yoga guide for meditation that week) in Zen Den
- 4 x 30-40 minute sessions/week: 3 x flow + strengthening, 1 x yin
SESSION 1:
- Sun Salutation A x 3
- Thrive Through Flow x 2 (video)
- Shoulder Stability Sequence (video)
- Grounding and Stillness Sequence (build up to 2 minutes, 30 seconds, per pose over 4 weeks)
SESSION 2:
- Sun Salutation A x 3
- Glute Activation Sequence (video)
- Sun Salutation B x 2 - focus on maintain flute activation in Warrior 1
- Thrive Through Yoga Flow x 1 - hold each pose for 10 breaths and focus on glute activation
- Thrive Through Yoga Flow x 2 - maintain focus on glutes
SESSION 3:
- Letting go flow - hold each pose for 3-5 minutes (image)
- 20 minutes x meditation
SESSION 4:
- Sun Salutation A x 5
- Glute Activation Sequence (video)
- Forearm Stand Sequence (video)
- Shoulder Stability Sequence (video)
Weeks 9-12
The Thrive Sequence is what we will base all our practices off this month. After a couple of practices you will be able to do it without using the video so use it as a moving meditation. Recommended sessions (begin to be intuitive with these):
Additional sessions:
If you feel the need to practice more than become curious about why. Will practicing nourish you or exhaust you? Does it feel like freedom or obsession?
If you feel you like you would like to practice something more dynamic and flowing in addition to your above sequences then I recommend the following:
If you are feeling anxious or hyper critical of your body, I would recommend the following:
- Session 1: Thrive Sequence x 3 (1 x slow, 2 x fast) + Upper Body Sequence x 2 (allow around 45 minutes)
- Session 2: Thrive Sequence x 3 + Core Sequence x 2 (allow around 45 minutes)
- Session 3: Yin Sequence (allow 35 minutes)
- Session 4: Thrive Sequence x 3 (1 x slow, 2 x fast) + Upper Body Sequence x 1 + Forearm Stand x 1(allow around 45 minutes)
- Session 5: Thrive Sequence x 3 + Core Sequence x 1 + Glute Activation x 1 (allow around 45 minutes)
Additional sessions:
If you feel the need to practice more than become curious about why. Will practicing nourish you or exhaust you? Does it feel like freedom or obsession?
If you feel you like you would like to practice something more dynamic and flowing in addition to your above sequences then I recommend the following:
- Thrive Sequence x 5 + 5-10 minutes playing with headstand, forearm stand or other arm balances of your choice (just let me know if there is anything in particular you would like to work towards).
If you are feeling anxious or hyper critical of your body, I would recommend the following:
FLOWS + SEQUENCES
THRIVE THROUGH YOGA FLOW
SHOULDER STABILITY
FOREARM STAND
GLUTE ACTIVATION
