YOUR 4 WEEK PLAN

Gentle Movement Series


I have recommended this series of classes for you, as it features classes that are gentle and perfect if you have injuries of restrictions of movement in your back and knees. Below are my top tips to protect the most venerable areas of our bodies. Please do read through anything that is relevant for you.

  • • Make sure you always have a slight bend at the knees when you are coming into a forward fold (both from standing and sitting down)

    • If you feel anything in your lower back, bend your knees more, or move out of the posture completely

    • Sit on the front of a cushion for any folding floor positions (and you guessed it bend your knees!)

  • • With your knees, I would recommend either having two yoga mats (just stand to the side when you do any balancing poses, the thickness makes balancing hard), or even placing small cushion under your knee when you are in any position where you have weight on the knee.

    • I have a video under the Pose Breakdowns which has modifications and alternative postures for knee issues – so definitely worth a watch before you get into it.

Modifications

Before you get started, here are two videos that include some common modifications and adjustments that you may like.

I also have created quick videos on the most common yoga postures, with modification for each - so take a look at these if you have time.

Download and print your calendar to tick off and keep a track of your progress

WEEK ONE

Your practices for this week are

  • 2 x yoga practices 1 x meditation

FIND AND LISTEN TO

  • Releasing Fear and Stress (20 minutes)

Week Two

FIND AND LISTEN TO

  •        3 part breathing (5 minute)

Week Three

FIND AND LISTEN TO

  • Mindfulness of thoughts (10 minutes)

Week Four

WELL DONE!!! You are in the last week. I know it can be hard creating a new habit, but you’ve done it!!!

For the final week, I have added a quick self regulating practice. It is a simple, yet effective way to calm down your nervous system when you are feeling heightened - IO thought it would be a nice thing to learn to take away from your 4 week trial - enjoy x

FIND AND LISTEN TO

  • Self-Regulating Practice - Butterfly Breath (8 minutes)