Summer Challenge 2023 -
Strong, Supple & Serene
YES! You have signed up… now are you ready to get started?!
Each week, for 6 weeks of the summer, there will be two videos to complete:
Part 1 : a 25 minute energizing flow to get you strong and supple.
Part 2: a 15-20 minute slow flow and breathing practice to leave you supple and serene.
Choose to practice both videos consecutively to create a 40 minute complete class OR choose the video to suit your mood and energy levels.
You can do each video as many times as you like so if you find a favourite, do it again (and again)!
Week 1 - Ground.
A full body sequence with extra focus on the legs.
Affirmations:
My body is important to me.
I trust my body and its wisdom.
I take responsibility for my body and nurture it.
I am grounded, supported, safe and nourished.
Find your ground. Lots of leg strengthening, hip opening and hamstring lengthening. Connect to the earth and balance in tree pose.
Hips and hamstrings focus in this practice. A really calming, grounding sequence. Ending with 'coherent' breathing - an even inhale and exhale.
Week 2 - Flow.
A full body sequence with extra focus on the hips.
Affirmations:
I am comfortable in my own skin.
I am receptive to change and release resistance to obstacles in my life.
Life is pleasurable.
Life is unfolding as it should.
Find your flow this week. Lots of hip opening and side stretching. Includes half-moon balance and pigeon.
Hips, hamstrings, side-stretching and twists. Includes pigeon and reclined hero poses. Ending with 'square' breathing practice.
Week 3 - Activate.
A full body sequence with extra focus on the core.
Affirmations:
I am motivated, persistent and resilient.
I release all fears and self limitations.
I believe in myself and can achieve anything I set my mind to.
I honour the power within me.
Activate! A strong flow that engages your core, strengthening abdominals and the back. We’ll twist, try some push ups and jumps (optional!) and balance in warrior 3.
Hips, hamstrings, twists and shoulder opening. A bit of everything! Try “fire log” pose and half “cow-faced” pose. End with breath of fire.
Week 4 - Open.
A full body sequence with extra focus on the chest and upper back.
Affirmations:
I accept myself for exactly who I am right now.
I release self-criticism and self-doubt.
My heart is grateful and fully open.
I choose joy and compassion over judgement.
Open the front of your body, particularly the front of hips and chest. Try “sugar cane” pose, bound side-angle and “wild thing”.
Stretch into the upper back and open the whole front of your body. Try bow pose and bridge (or your wheel option). End with hips, hamstrings, twists and a 3-part breathing practice.
Week 5 - Express.
A full body sequence with extra focus on the neck and shoulders.
Affirmations:
I speak my truth without fear.
I express myself clearly and openly.
I delight in my self-expression and all my creative pursuits.
I listen to and acknowledge my own needs, and the needs of others.
Listen in to your body as you stretch into shoulders and release tension from the neck while you flow. Soften into humble warrior and express yourself in “fallen star” pose.
Option to try camel pose. Hips, hamstrings, twists, moving towards shoulder stand or feet-in-the-air pose. Try ‘bee breathing’ at the end of your practice.
Week 6 - Connect.
A full body sequence with extra focus on finding connection through the whole body, from feet to the crown of the head.
Affirmations:
I am guided by inner wisdom.
I recognise the need for silence and stillness in my life.
I can manifest my vision.
I am a unique and radiant being.
Connect to your whole spine, up to the crown of the head, and bring full body awareness to your practice. The strength and length you’ve created in the first 5 weeks will help you in side plank and dolphin pose.
Hips, hamstrings, shoulders and side stretching. Option for head stand (!) or just take your feet up to the air. End with alternate nostril breathing.