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Updated in [July 25th, 2023]

This 3-week series focuses on whole body movements that are synchronized to breath cycles. Movements can be performed slowly for deep breathing and meditation, or quickly for an energizing power workout. The program begins with a slow progression, introducing one new movement at a time to create a lasting habit and seamless routine over the course of 21 days. Each day builds on the previously learned routine by adding a new movement. This slow progression allows the student to learn each movement and incorporate it into the routine, without the need to follow along once the program ends. The student is instead empowered to perform the routine from anywhere, at any time, due to the development of body memory (aka habit). The slow deep breathing aspect allows the body and mind to be calm, releasing stress and anxiety, while the fast rhythmic breathing activates circulation and pumps oxygen into the blood stream. The student can choose the desired outcome and vary the routine based on their needs, increasing the speed or slowing it down even more, developing their skill in either direction to incorporate into their day and life.

Course Syllabus

Introduction

Day 1: Breath

Day 2: Open Arms

Day 3: Spine Stretch

Day 4: Sideway Stretch

Day 5: Spine Twist

Day 6: Neck Roll

Day 7: Turtle

Day 8: Shoulder Roll

Day 9: Hoola Hoop

Day 10: Seated

Day 11: Extended Side Angle

Day 12: Push Up Stretch

Day 13: Downward Upward Dog

Day 14: Legs Up

Day 15: V-Up

Day 16: Rolly-Polly

Day 17: Superhero

Day 18: Salsa Rhythm

Day 19: Freestyle

Day 20: Putting it all together, slowly

Day 21: Speeding it along