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

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...

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

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.

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...

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...

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:...

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.

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...

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.

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

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...

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...

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.

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

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

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

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

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...

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...

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.

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

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.

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

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...

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....

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.

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...

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.

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...

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

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:...

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

Props:
A blanket (optional)

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

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.

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

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=...

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...

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...