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Back To Balance In 4 Days | Yoga & Workout Schedule

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 MEDITATION 

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!

 

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6 Comments

  • Reply Francisca Empis April 1, 2015 at 11:05 am

    Hello!

    Can you tell me where do your classes take place? Is it in a centre or in a park?

    Thanks

    Francisca

  • Reply Jun February 2, 2015 at 6:52 am

    I like to learn your Yoga from you

    • Reply admin February 2, 2015 at 8:17 am

      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.

  • Reply Lucia Bahamonde January 9, 2015 at 12:52 pm

    Me interesaria saber mas sobre vuestro programa.
    Atentamente.
    Lucia.

    • Reply admin January 11, 2015 at 4:02 pm

      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.

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