The Bondi Program

The Bondi Program

EUR 59 (EUR 48,76 ex VAT)

Boost your strength, focus and energy with our Bondi Program! A 6-week online yoga & meditation routine co-created and led by expert teachers Philine Nugteren, Luca Bellucci and Judith van der Klink. Expect a well-designed routine of energising yoga flows, relaxing yin sessions, and guided meditations for a full body & mind reset. Prepare to get your heart rate up, build strength, and get grounded. This is a unique all-in-one program that will help you to feel really good.

Over the course of this program you will:
– Strengthen, stretch & tone your body
– Build your yoga foundation
– Work towards powerful poses
– Improve your circulation, digestion & energy levels
– Find calm
– Clear your mind

This program is for all levels.

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The Bondi Program

38 Videos

  • Week 1 | Monday | Core | Philine

    Core Practice:
    Setting your foundation for your core yoga practice. Poses include boat pose, plank, side plank and chest and hip lifts. Yes, you will feel it tomorrow, we promise.

    Props: No props

    Playlist:
    https://open.spotify.com/playlist/2V0iga2ggTWQNdw81RHPEH?si=bDNXE2KrSF6WrpjDm-D36Q

  • Week 1 | Tuesday | Meditation | Judith

    Mind Practice:
    This is your first meditation session of the program. A short grounding mindfulness meditation practice to calm the mind and center yourself. Making a consciousness decision to invite stillness, noticing the breath and the way the breath moves you.

    Props:
    A pillow or 1-2 blankets...

  • Week 1 | Wednesday | Legs | Luca

    Legs Practice:
    Breaking down the classical sun salutation (including downward facing dog, plank, upward facing dog),

    Props:
    No props.

    Playlist:
    https://open.spotify.com/playlist/2IKJ721wQhOxxwOfmdmztc?si=C81fNPwnR3GfgMcfk8Sf1g

  • Week 1 | Thursday | Meditation | Philine

    Mind Practice:
    A very simple 5-minute meditation, going into stillness and being there for a couple of minutes. Breathe deeply, this meditation will leave you feeling more grounded, focused and calm.

    Props:
    A pillow or 1-2 blankets or towels to sit on.

  • Week 1 | Friday | Full Body | Judith

    Full Body Practice:
    A juicy full body flow, with a focus on alignment and breath. Adding stretches and gentle movement as the flow progresses, this is a wonderful practice for your entire body.

    Props:
    No props.

    Playlist:
    https://open.spotify.com/playlist/2uLv9nPnDE5vTULBx1HHEj?si=VAZsrWQTT8q49...

  • Week 1 | Weekend | Yin | Luca

    Body & Mind Practice:
    This one is for the hips and the lower back, a great practice to release tension in these areas and to create space.

    Props:
    A block (a firm pillow or a hardcover book can be used instead).

    Playlist:
    https://open.spotify.com/user/nxdk474ycaeyx2gfsd3bgwpl9/playlist/3UaQ...

  • Week 2 | Monday | Core | Philine

    Core Practice:
    Work your core with every single move of this yoga sequence. Poses include funky side planks, crunches and standing on one leg. Activating your core, it’s all about connection.

    Props:
    A block (a hardcover book, firm pillow or firmly rolled up towel can be used instead).

    Playlist:...

  • Week 2 | Tuesday | Meditation | Luca

    Mind Practice:
    Connect with your breath and sharpen your focus with this short meditation set guided by Luca.

    Props:
    A pillow or 1-2 blankets or towels to sit on.

  • Week 2 | Wednesday | Legs | Luca

    Legs Practice:
    A fluid movement, connecting breath with movement while you’re engaging all the muscles in your legs as you move through the sequence. Poses include lunges, chair pose, active squat, warrior III, wild thing and many more.

    Props:
    No props needed.

    Playlist:
    https://open.spotify.co...

  • Week 2 | Thursday | Meditation | Judith

    Mind Practice:
    A couple of beautiful minutes just for yourself to feel supported, connected, strong and anchored.

    Props:
    A pillow or 1-2 blankets or towels to sit on.

  • Week 2 | Friday | Full Body | Judith

    Full Body Practice:
    A dynamic intelligent flow to strengthen, tone and stretch your full body while connecting to your breath.

    Props:
    A blanket (optional).

    Playlist:
    https://open.spotify.com/playlist/3cn8svpnHXs96SfMwU0T0b

  • Week 2 | Weekend | Yin | Philine

    Body & Mind Practice:
    A quieting yin practice focusing on the outer hips, inner thighs and the side body (the Liver-Gallbladder energy line in Traditional Chinese Medicine). Thirty-five minutes to go inside, feeling the connection between your body-mind-breath and bringing a sense of acceptan...

  • Week 3 | Monday | Core | Philine

    Monday:
    This is your core strengthening yoga workout, building inner strength while flowing through the poses. Poses include cat/cow, chair pose, boat pose, reversed table top, warrior 3 and more, all while connecting through the center.

    Props:
    No props needed.

    Playlist:
    https://open.spotify.c...

  • Week 3 | Tuesday | Meditation | Philine

    Tuesday:
    A 7 minute guided meditation, sitting in stillness to bring yourself in the present moment and find strength from within.

    Props:
    A pillow, block or blanket to sit on.

  • Week 3 | Wednesday | Legs | Luca

    Wednesday:
    A solid sequence of sun salutations, slowly increasing the pace while strengthening and toning the legs. Wild things included ;)!

    Props:
    A block (a hardcover book can be used instead) (optional).

    Playlist:
    https://open.spotify.com/playlist/2S2ev9PV28XyyrETjPWAvv

  • Week 3 | Thursday | Meditation | Luca

    Thursday:
    A 7 minute guided meditation, using a counting technique to focus your mind.

    Props:
    A pillow, block or blanket to sit on.

  • Week 3 | Friday | Full Body | Judith

    Friday:
    Move to the breath and actively stretch, strengthen, tone and twist your body, this yoga workout has it all.

    Props:
    1 or 2 blankets.

    Playlist:
    https://open.spotify.com/playlist/3ZfcLhHNQ0Fnmc6pYIUIko

  • Week 3 | Weekend | Yin | Judith

    Weekend:
    Your yin practice of this week focuses on the upper body meridians, connected to the lungs and large intestine organ systems. These systems govern the respiratory and elimination function of the body and this practice will help to increase the flow of energy through these systems.

    Props...

  • Week 4 | Monday | Core | Philine

    Monday:
    Boost your inner core strength and focus with this slow juicy core flow. Poses include boat pose, a variety of crunches, warrior 3 and reclined table top.

    Props:
    A block, or alternatively you can use a water bottle (as support during the practice) and a firmly rolled up blanket (at the e...

  • Week 4 | Tuesday | Meditation | Judith

    uesday:
    Calm your mind and find focus with this 7-minute mindfulness meditation practice, guided by Judith.

    Props:
    A pillow, block or blanket to sit on or to use as support.

  • Week 4 | Wednesday | Legs | Luca

    Wednesday:
    Move through your sun salutations while strengthening the legs and cultivating focus. Expect to build up the heat.

    Props:
    Optional: a block, or alternatively use a water bottle.

    Playlist:
    https://soundcloud.com/fruiterama/a-slow-welcome-to-the-summer

  • Week 4 | Thursday | Meditation | Philine

    Thursday:
    Using a breathing technique called alternate nostril breathing, followed by stillness. Your go to meditation when you need to calm, focus or mental clarity.

    Props:
    A pillow, block or blanket to sit on or to use as support.

  • Week 4 | Friday | Full Body | Judith

    Friday:
    Your full-body vinyasa flow. Expect to strengthen, lengthen and tone the legs, the core, and the arms, this practice has it all.

    Props:
    A block, or alternatively a water bottle.

    Playlist:
    https://open.spotify.com/playlist/1d6bIxvrH4mlH7zhXxbUTx

  • Week 4 | Weekend | Yin | Luca

    Weekend:
    A nice and gentle yin yoga sequence, finding space in the shoulders, around the hips and the lower back.

    Props:
    A block and a bolster. Alternatively you can use a hardcover book or a firmly rolled up blanket and a big pillow.

    Playlist:
    https://open.spotify.com/playlist/6hii3W7DLR4MpGx...

  • Week 5 | Monday | Core | Philine

    Monday:
    Continue to build your core strength as you flow into crow. A playful practice bringing in some fun!

    Props:
    A block, or alternatively you can use a water bottle (as support during the practice) and a firmly rolled up blanket (at the end of the practice).

    Playlist:
    https://open.spotify....

  • Week 5 | Tuesday | Meditation | Luca

    Tuesday:
    Train your mind with this 10 minute meditation practice guided by Luca. Observe your breath and the response of your mind, again and again, no matter where you are.

    Props:
    A pillow, block or blanket to sit on or to use as support.

  • Week 5 | Wednesday | Legs | Luca

    Wednesday:
    Start with a short meditation before Luca guides you through a flowy practice using the strength of your legs. Poses include high lunge, warrior 2, warrior 3, wild thing and a variation of stretches.

    Props:
    A block, or alternatively you can use a water bottle or hardcover book.

    Playl...

  • Week 5 | Thursday | Meditation | Judith

    Thursday:
    Make a consciousness decision to invite stillness into the body, as you meditate with Judith in this 10-minute mindfulness meditation practice.

    Props:
    A pillow, block or blanket to sit on or to use as support.

  • Week 5 | Friday | Full Body | Judith

    Friday:
    Play with your balance as Judith guides you through an all inclusive flow. Stretching, strengthening and toning your full body as you move and flow through your favourite poses.

    Props:
    A block, or alternatively you can use a water bottle as support.

    Playlist:
    https://open.spotify.com/p...

  • Week 5 | Weekend | Yin | Philine

    Weekend:
    Bringing your focus and attention to your breath and your body, as you calm and center yourself in this soothing yin practice.

    Props:
    A blanket, a pillow and a block (optional).

    Playlist:
    https://open.spotify.com/playlist/4BzMsyPi6cWZMbyVInBUNB

  • Week 6 | Monday | Core | Philine

    Monday:
    Move, flow, float, hover, crunch, balance and breathe, using your inner strength and integrating all you’ve done over the past few weeks. This one is your powerhouse grand finale.

    Props:
    A block, or alternatively you can use a firmly rolled up blanket or a small pillow.

    Playlist: https:...

  • Week 6 | Tuesday | Meditation | Philine

    Tuesday:
    This meditation is designed to give you another perspective, while calming the mind and relaxing the body.

    Props:
    A blanket (optional)

  • Week 6 | Wednesday | Legs | Luca

    Wednesday:
    Expect a challenging flow as you move with the breath. Activate the legs, build strength and confidence, this one is full on.

    Props:
    A block, small pillow or blanket (optional).

    Playlist:
    https://open.spotify.com/playlist/3iGRAroSmmLdBlQXEy0Hzf?si=xuHHR8mGTD-92Onx298Axg

  • Week 6 | Thursday | Meditation | Luca

    Thursday:
    Join Luca for 10 minutes of mindful breathing to arrive in the body and create a calm and spacious mind.

    Props:
    A pillow, block or blanket to sit on or to use as support.

  • Week 6 | Friday | Full Body | Judith

    Friday:
    Bring it on for this full body practice, mixing in disco dancing and a funky arm balance - you got this.

    Props:
    No props needed.

    Playlist:
    https://open.spotify.com/playlist/32ALvhKFx2bOOGoiS04PDD?si=-qKS9v6tR1yLTHk3WbmRLQ

  • Week 6 | Weekend | Yin | Judith

    Weekend:
    Your final yin practice designed to release tension in the lower back and hips and to stimulate the flow of energy in those areas. This practice is especially good if you sit at a desk all day.

    Props:
    Two blankets.

    Playlist:
    https://open.spotify.com/playlist/7JWNLParspiLnFDRNpyZk1?si=...

  • Quick Breathing Exercise w/ Judith | 4 minutes

    Time: 4 minutes.
    Props: your right hand.
    Level: all levels.

    This breathing technique has a calming effect on the nervous system while creating a more alert and focused mind. You can do it as a stand-alone practice, first thing in the morning on an empty stomach or any time during the day when y...

  • EFT w/ Philine | 5 minutes

    Here, Philine shows a technique called EFT (emotional freedom technique) that is also known as tapping or psychological acupressure.
    As with acupuncture and acupressure, tapping involves the body’s energy meridian points. According to Chinese medicine, these points are areas of the body through w...