Feeling mentally, physically or emotionally out of balance? This little 4 Day Back To Balance Schedule with yoga, HIIT workouts and meditation will get you clean, strong & calm again. Back to your happy self!
DAY ONE | DETOX & LET GO
AM YOGA
Sweat out everything that doesn’t serve you any longer. This twisty detox flow will give you a hand.
PM MEDITATION
Sit in a comfortable seat. You can set a timer for 5 minutes if you like, or just sit for as long as feels natural. Close your eyes & focus on how you feel. What situations in your life are you trying to control or hold onto? Visualise letting them go. Repeat this visualisation 3 times & then let it go too.
DAY TWO | STRENGTHEN & RELAX
AM WORKOUT
10-minute HIIT
* 30 sec burpees
* 10 sec rest
* 30 sec squats
* 10 sec rest
* 30 sec push-ups
* 10 sec rest
* repeat 2 times for beginners, 4 times for intermediate
PM MEDITATION
When you’re in bed, lie on your back & let all your muscles relax into the mattress. Scan your body for any tension. If you feel tension, don’t move away from it, but dive into it. Visualise that place soften with every exhalation. Repeat this with all the places that feel tensed & then go to sleep.
DAY THREE | CORE CONFIDENCE & CLEAR MIND
AM YOGA
Your power center, your core, is not only keeping your back strong, it also is your confidence & willpower muscle. Is there anything you’d like to accomplish this week, month or year? Practice this core flow & rock go rock it!
PM MEDITATIONÂ
Alternate nostril breathing: sit comfortably & close your eyes. Close your right nostril with your right thumb while inhaling through the left. Close your left nostril with your right ring finger while exhaling through the right. Inhale right. Exhale left. Inhale left. Exhale right. Continue for a couple more rounds.
DAY FOUR | ENERGISE & RESTORE
AM WORKOUT
10-minute HIIT
* 30 sec mountain climbers
* 10 sec rest
* 30 sec lunges-step forward & back
* 10 sec rest
* 30 sec jump rope
* 10 sec rest
* repeat 2 times for beginners, 4 times for intermediate
PM MEDITATION
Hop into bed, close your eyes & put your hands on your heart. Say out loud or to yourself: “I am thankful for what I have learned today & know that good things will happen tomorrow.” Switch off the light and doze off to sleep.
ACTION PLAN
Now take your schedule & find 4 days where you can make time to practice these AM & PM meditations. Don’t wait until next month. Start now & notice that there is ALWAYS time for healing & health.
Enjoy!
6 Comments
Hello!
Can you tell me where do your classes take place? Is it in a centre or in a park?
Thanks
Francisca
hi Francisca,
you can find the full schedule here: https://elizacoolsma.com/yoga/
hope to see you soon!
xo,
Eliza.
I like to learn your Yoga from you
hi Jun,
that’s great to hear :)
if you’d like to join our group classes, please click here to rsvp.
please make sure you always reserve your spot by RSVP’ing to the class you’d like to join.
see you soon!
xo,
Eliza.
Me interesaria saber mas sobre vuestro programa.
Atentamente.
Lucia.
hola Lucia,
gracias por contactarme.
en este pagina web hay todo el información sobre mis clases.
si quieres asistir, por favor RSVP en Meetup: http://www.meetup.com/yoga-at-the-park-madrid/
todas las clases son en Ingles.
un beso,
Eliza.