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This 3 week yoga immersion course will guide and support you in creating a regular home yoga practice. It's called '21 Days of Yoga' because it is scientifically proven to take 21 days to rewire your neural synapse in the brain and create a new habit.
This powerful program with 57 lectures and hours worth of video content will create change. Together we transcend the many barriers that stand in the way so that you can build a strong foundation of yoga, that will allow your practice to continue for weeks, months and years after we finish the course.
Comprised of videos, audio classes, text and quizzes, this course is full of insights, tools and practices, proven to establish a consistent home yoga practice.
Included in the course is access to a private 'Empower with Home Yoga' facebook group for support and encouragement and all the content is YOURS TO KEEP.
Give the gift of yoga to yourself and start your journey of meaning, health and wellbeing TODAY!
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|Section 1: Welcome|
Welcome to 21 Days of Yoga.
Firstly, congratulations for embarking on this journey to establish a regular home practice of yoga.
For support and guidance during after the 21 Days of Yoga, log into our private facebook page “Empower with Home Yoga."
Creating a new habit
|Section 2: Day 1|
Your personal commitment
|Section 3: Day 2|
Settling into your practice
Connecting and tuning in is powerful and can be a practice in itself.
Take the time to settle into your practice.
|Section 4: Day 3|
This quiz goes over some of the material we have explored so far.
Have fun with it.
|Quiz 1||6 questions|
Why home yoga? What do you want from this course? How can you bring it into your day?
Why the joints?
Lubricate your joints. See if you can move the ankles and wrists in the same direction, in opposite directions. Once you are confident play around coordinating opposite hand and foot....you can really see your strength and the balance in your body with these poses.
Joint mobility practice
|Section 5: Day 4|
Digestive System practices
These practices require a significant amount of effort and can be quite demanding on the lower back muscles. It is advisable to ensure there is adequate padding under the body. For those with back ailments and weak abdominal muscles, use variations and modifications to protect and support the core.
For those wanting more of a challenge, experiment with the poses, perhaps raise the passive leg/s from the floor.
As with all yoga practices, listen to your body and honor it’s needs.
Digestive system practices
|Section 6: Day 5|
When you are in the all 4's position, ensure to stack the joints so that the wrists are under the shoulders and the knees are under the hips.
If your wrists are sore, make fists with the hands and support the arms with the knuckles.
Be careful to extend to just a reasonable position for your body.
Remeber the more we listen to our body, the more we hear!
|Section 7: Day 6|
Standing poses activate and engage the core muscles. When our core is strong, correct posture and proper body alignment can be maintained. The follow on effect is that, when we are elongated through the spine and open in the chest, oxygenation and lung capacity increases.
Generally, right-handed people find these poses most easily learned by practicing to the right side first. To counterbalance the effect of habitual behaviour patterns, you may like to practice leading with the left side. For left-handed people, practice with the right leading. This improves balance, coordination and connection between the two sides of the body and two hemisphere of the brain, thus producing union – yoga.
|Section 8: Day 7|
Once familiarized with the physical postures and breathing technique, you can deepen the practice by focusing on different aspects and make it become like a moving meditation.
Surya Namaskara can be paced briskly to generate heat and charge the entire system, or at a more moderate speed to induce a deeper spiritual awareness and create a moving meditation.
|Section 9: Day 8|
Inverted asanas are very powerful practices and must be performed correctly with utmost care. It’s important to have a firm padded surface away from furniture or anything that might impede a free fall to the floor and to practice on an empty stomach.
It’s also advised to hold the poses for a few seconds initially, building the duration over time and practice. Always listen to your body, honour it’s needs and practice safely.
Keep the body still for the whole practice and consciously let go.
If the neck is uncomfortable with the head resting on the floor, place a thin pillow underneath the head and if there is tenderness in the lower back, place a pillow under the knees to relieve pressure in the lower back.
|Section 10: Day 9|
Consistency and familiarity
Once familiar with the practice you can really tune into how you feel, deciding for yourself how quickly or slowly to move through the poses and how many rounds of each sequence to do.
Remember to listen to your body and always honor it's individual needs.
|Section 11: Day 10|
Stop and smell the roses
|Section 12: Day 11|
Aim to keep the body still for the duration of the practice.
The traditional relaxation pose is 'Shavasana,' however if this isn't suitable please take another position to facilitate relaxation.
|Section 13: Day 12|
By focusing all your attention on one task at a time, you can make even the most mundane tasks a meditative practice.
Buddha sums it up beautifully -
"What ever you do
Working, eating, travel
Be there fully
Otherwise you will miss out on your life."
|Quiz 2||4 questions|
How's it all going? Are you getting to know your yoga?
|Section 14: Day 13|
I encourage you to make the time to review. It will help you connect with and define your intention for this course and your journey of yoga.
If you have any questions or would like some assistance feel free to message me.
|Section 15: Day 14|
Progress not perfection
Progress not perfection
This practice is not recommended if you have a cold, flu or fever.
Ensure both nostrils are clear and free flowing. If the nostrils are blocked, practice Breathing balancing pose (Padadhirasana).
Once established in the balancing breath, ratios of equal inhalation and exhalation can be utilized.
|Section 16: Day 15|
What's in a gesture?
|Section 17: Day 16|
Amazing benefits of Yoga Nidra
Yoga nidra 20 mins
|Section 18: Day 17|
Tap into the heart
|Section 19: Day 18|
Silence is golden
|Quiz 3||6 questions|
Cultivate your awareness by refreshing lessons learnt over the past few days.
Some of the questions are a little tricky but the most appropriate answers have been delivered in our time together so far.
|Section 20: Day 19|
Great sequence to warm up the body.
Please make any modifications that you need to suit your body and feel free to move faster in the sun salutations if you desire.
In this segment we focus on bring balance to the different hemispheres of the brain and strength the legs and postural muscles.
Be sure to only work to a safe extent for your body.
Well balanced 30min segment to stretch, strengthen, release and relax the body.
As always listen to your body and practice in a suitable range for you.
Great to finish off a practice, or simply to relax.
Relaxation outside can be a challenge. There are many elements to be mindful of, the sun, the flies, even dogs! Make sure you are safe and can be comfortable, feel free to apdot an alternative position if more appropriate.
|Section 21: Day 20|
Broaden your perception
Broaden your perception of yoga
|Section 22: Day 21|
Anchor your practice
The anchor is like your rock, your base, your foundation for a life long practice of yoga.
I highly recommend selecting one for yourself. It is natural for this anchor to change, develop or refine over time, but for now, commit to an aspect of practice, an aspect that works for you.
|Section 23: Day 22|
Just the begining
From childcare centres to nursing homes, Christina has spent the past 5 years teaching yoga around the world. Her goal is to make yoga accessible to everyone.
Christina has trained in numerous styles of yoga but draws most of her experience from the Satyananda lineage. She established Satya Live Yoga in 2012 and took her teaching to the next level providing students online programs and courses.
Christina's passion for life is driven from a near death experience at the age of 20. She loves to smile, laugh and have fun whilst connecting to the body, mind and breath through the practice of yoga.
Christina's adoration for helping others to find their own home yoga practice is driven from the difficulties she had in establishing her own home yoga practice. Today she helps hundreds successfully bring yoga into their daily life.
To find out more read about Christina.