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