YOUR 4 WEEK PLAN

The Weight of the World 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 shoulders, wrists and hands, think of it as a taking the weight of the world off your shoulder!.

Below are my top tips to protect the most venerable areas of our bodies. Please do read through anything that is relevant for you.

  • The use of yoga props can help so you are putting less pressure on your shoulder, wrists and arms.

    You can use the extra height of the blocks, when you are in postures such as low lunges, to place your hand on – think bringing the earth up to you.

  • MODIFICATIONS FOR POSTURES

    Here are some modifications I would recommend

    Downward facing dog – a) put a block under your hands b) come onto your forearms c) use a chair, placing your hands on the chair and pulling your hips back d) come into childs pose

    Table top position – a) come onto forearms, b) come into childs pose instead

    Low lunges – a) use blocks under your hands to keep you higher, b) keep your chest high and your hands resting on your front leg

  • If your comfortable range of movement does not include raising your arms overhead, swap this movement for taking your hands to prayer position at the front of your chest.

    If it is uncomfortable to have your arms stretches out parallel to the ground, just drop them down beside your hips.

    Adjust and move in a way that feels comfortable for your shoulders, never push through a movement if it is causing any discomfort at all

Locker Room

Before you get started, here are some info that may help you get the most out of your trial

Beginners Video - modification ideas on common postures

Make Your Own Props - things you can use at home

Pose Breakdowns - A quick overview of the most common yoga postures - including modifications

Feel the satisfaction of ticking off completed sessions, by downloading and printing your 4 week calendar

WEEK ONE

Your practices for this week are

  • 2 x yoga practices 1 x meditation

FIND AND LISTEN TO

  • 61 point relaxation (7 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 really nice 30 minute meditation to end you trial with - so grab a blanket, pillow and eye pillow - get yourself as comfortable as possible and enjoy it!

FIND AND LISTEN TO

  • Yoga Nidra (30 minutes)