NADIA
Extra Sequences
|
|
|
|
Weeks 1-4
Focus:
Spend each week focussing on the following topics by doing the heart-centred explorations and meditations. I would recommend practicing the meditation method daily and noticing how it makes you feel.
Week 1: Self-Awareness
Week 2: Slowing Down and Being Present
Week 3: Forgiveness and Letting Go
Week 4: Nourishment and Self-Care
Yoga:
I recommend practicing the following sequences as outlined below. Choose a time that works for you and allow time for relaxation and meditation at the end of each practice. Set an intention before practicing (e.g. to challenge yourself, to be more compassionate towards yourself, to leave you ego off the mat...).
The Thrive Sequence is what we will base all our practices off. After a couple of practices you will be able to do it without using the video so use it as a moving meditation.
Focus:
Spend each week focussing on the following topics by doing the heart-centred explorations and meditations. I would recommend practicing the meditation method daily and noticing how it makes you feel.
Week 1: Self-Awareness
Week 2: Slowing Down and Being Present
Week 3: Forgiveness and Letting Go
Week 4: Nourishment and Self-Care
Yoga:
I recommend practicing the following sequences as outlined below. Choose a time that works for you and allow time for relaxation and meditation at the end of each practice. Set an intention before practicing (e.g. to challenge yourself, to be more compassionate towards yourself, to leave you ego off the mat...).
The Thrive Sequence is what we will base all our practices off. After a couple of practices you will be able to do it without using the video so use it as a moving meditation.
- 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 2 (allow around 45 minutes)
- Session 5: Thrive Sequence x 3 + Core Sequence x 2 (allow around 45 minutes)
Weeks 5-8
Focus:
Spend each week focussing on the topic for that week and how you can bring these themes into every area of your life. Feel free to go back to the previous techniques you've learnt over the past 4 weeks and integrate them into your daily practice. These heart-centred explorations and meditations are all about giving you a toolbox for healing and growth so you have lots of tools to draw upon to help you thrive.
Week 5: Building Self-compassion
Week 6: Facing Fear and Finding Freedom
Week 7: Discovering Your True Strength
Week 8: Loving Your Body
Yoga:
I recommend doing the following sessions each week at a time that feels right for you. Listen to your body and, if you feel tired, then rest. Likewise, if you feel like you would like to challenge yourself a little more then feel free to explore other poses and sequences too!
Again, the Thrive Sequence is what we will base all our practices off with some additional sequences focussing on core and upper bod strength, heart chakra opening and headstands.
Focus:
Spend each week focussing on the topic for that week and how you can bring these themes into every area of your life. Feel free to go back to the previous techniques you've learnt over the past 4 weeks and integrate them into your daily practice. These heart-centred explorations and meditations are all about giving you a toolbox for healing and growth so you have lots of tools to draw upon to help you thrive.
Week 5: Building Self-compassion
Week 6: Facing Fear and Finding Freedom
Week 7: Discovering Your True Strength
Week 8: Loving Your Body
Yoga:
I recommend doing the following sessions each week at a time that feels right for you. Listen to your body and, if you feel tired, then rest. Likewise, if you feel like you would like to challenge yourself a little more then feel free to explore other poses and sequences too!
Again, the Thrive Sequence is what we will base all our practices off with some additional sequences focussing on core and upper bod strength, heart chakra opening and headstands.
- Session 1: Thrive Sequence x 3 (1 x slow, 2 x fast) + Upper Body Sequence x 1 + Headstand Sequence (allow around 45 minutes)
- Session 2: Slow Down Sequence x 1 + Core Sequence x 1 + Thrive Sequence x 3 + (allow around 45 minutes)
- Session 3: Heart Opening Sequence (allow 35 minutes)
- Session 4: Thrive Sequence x 3 (1 x slow, 2 x fast) + Upper Body Sequence x 1 + Headstand Sequence (allow around 45 minutes)
- Session 5: Slow Down Sequence x 1 + Yin Sequence (allow around 45 minutes)
Weeks 9-12
Focus:
Spend each week focussing on the topic for that week and how you can bring these themes into every area of your life. Feel free to go back to the previous techniques you've learnt over the past 8 weeks and integrate them into your daily practice. These heart-centred explorations and meditations are all about giving you a toolbox for healing and growth so you have lots of tools to draw upon to help you thrive.
Week 9: Finding Balance
Week 10: Going With the Flow
Week 11: Re-authoring Your Life Story
Week 12: Transforming Yourself and the World
Yoga:
I recommend doing the following sessions each week at a time that feels right for you. Listen to your body and, if you feel tired, then rest. Likewise, if you feel like you would like to challenge yourself a little more then feel free to explore other poses and sequences too!
Again, the Thrive Sequence is what we will base all our practices off with an additional flow you can use instead if you prefer. There are also some additional tutorials for hamstring rehab, forearm stand and glute activation for you to explore. Focus on adding in some calming, yin sessions too.
Focus:
Spend each week focussing on the topic for that week and how you can bring these themes into every area of your life. Feel free to go back to the previous techniques you've learnt over the past 8 weeks and integrate them into your daily practice. These heart-centred explorations and meditations are all about giving you a toolbox for healing and growth so you have lots of tools to draw upon to help you thrive.
Week 9: Finding Balance
Week 10: Going With the Flow
Week 11: Re-authoring Your Life Story
Week 12: Transforming Yourself and the World
Yoga:
I recommend doing the following sessions each week at a time that feels right for you. Listen to your body and, if you feel tired, then rest. Likewise, if you feel like you would like to challenge yourself a little more then feel free to explore other poses and sequences too!
Again, the Thrive Sequence is what we will base all our practices off with an additional flow you can use instead if you prefer. There are also some additional tutorials for hamstring rehab, forearm stand and glute activation for you to explore. Focus on adding in some calming, yin sessions too.
- Session 1:Thrive Sequence x 1 (slow - hold poses) + New Flow x 3 + Upper Body Sequence x 1 + Forearm Stand Tutorial (explore for 5-10 minutes)
- Session 2: Slow Down Sequence x 1 + Core Sequence x 1 + Glute Activation + Hamstring Rehab
- Session 3: New Flow x 5 + Heart Opening Sequence + Forearm Stand Tutorial
- Session 4: Thrive Sequence x 3 (1 x slow, 2 x fast) + Core Sequence x 1 + Glute Activation + Hamstring Rehab
- Session 5: Slow Down Sequence x 1 + Yin Sequence
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:
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: