Four weeks to make a start
Welcome to the ‘Yoga Foundations Program’. Embarking on a journey of yoga and holistic health often involves learning new systems and movement patterns. However, it’s equally crucial to remember that true well-being encompasses more than just physical postures. It’s about resetting your nervous system, reconnecting with your inner mind and physical sensations, and cultivating a deeper sense of self-awareness. Take the time to pause, reflect, and truly understand where you are in your journey. This self-assessment will not only ground you but also prepare you for the transformative experience that lies ahead.
The videos in this ‘Yoga Foundations Program’ are thoughtfully organised to guide you through a new system of movement and mindset. Aim to practice each of the two new videos at least once a week. Remember that learning is a continuous process, and you’re always welcome to integrate lessons from previous weeks into your current practice. This approach ensures that you build a strong foundation while progressively advancing your skills and understanding.
Please note that this is for entertainment purposes only The Video Content has been made available for informational and educational purposes only. Wellbeing Winnie does not make any representation or warranties concerning the accuracy, applicability, fitness, or completeness of the Video Content. Wellbeing Winnie does not warrant the performance, effectiveness, or applicability of any sites listed or linked to in any Video Content.
Always Seek advice from a medical professional before starting any new fitness system.
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Yoga Foundations Program - Week One
Start with resetting the energy and grounding
Week One:
Greet The Day
Begin your day with our “Greet the Day” yoga video, designed to refresh your body and mind. We believe that the journey to healing begins with self-understanding, and this video is the first step towards tapping into your own energy.
Flexible Feet
In this foundation yoga program video we work on the health of the feet, balance and posture. helping reduce tension in the body and improve the natural flow of energy.
You will need: A Chair or wall support
After the program
It’s crucial to relax and stay still immediately following your workout. Once you resume activity, avoid sitting for extended periods and remember to stretch regularly. Additionally, be sure to stay well-hydrated by drinking plenty of water.
Its all about the spine
Week TWO
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Week Two:
Spine Align
In this foundation yoga video we work on the health and alignment of the spine. slow and steady is the key here!
You will need:
Chair/stool, roller/tennis ball and a tightly rolled bath towel
Spinal Release
Movement and Flow: Through gentle and mindful movement, we can enhance spinal flexibility and alleviate pressure on the nervous system.
A supple spine supports improved organ function and can boosts energy levels.
After the program
It’s crucial to relax and stay still immediately following your workout. Once you resume activity, avoid sitting for extended periods and remember to stretch regularly. Additionally, be sure to stay well-hydrated by drinking plenty of water.
Get rooted and feel safe
Week THREE
Increasing the feeling of safety and easier movement
Week Three:
Switch On
We often mistake the core for being a visible six-pack. However, the core muscles actually span the whole of the spine down into the hips. They are there to, maintain posture, keep you balanced, ensure that the theoretic region moves well with the lumbar region of the spine, protect the organs, help with reducing wear and tear, and protect discs and ligaments of the spine.
Unlock the Hips
In many spiritual traditions, the hips are considered a seat of emotional and energetic storage, particularly for emotions like fear, stress, and unresolved trauma. Releasing tension in the hips can lead to not only physical freedom but also emotional and spiritual growth.
After the program
After hip yoga, rest with Savasana or meditation, rehydrate, and take a mindful walk to maintain mobility. Nourish with anti-inflammatory foods, use essential oils or self-massage for relaxation, and reflect on emotions through journaling. Light stretches can help sustain flexibility.
Breathe in, breathe out - Let it Flow
Week FOUR
Breathwork the subtle application to emotional healing
Important notice about the 'Yoga Foundations Program' breathing videos
Please note that this style of breathing can initially be quite uncomfortable for the body and may produce dizziness, hyperventilation, tingling sensations in the extremities and feeling faint. This should subside with regular practice. However, you are responsible for how you are feeling and the health of your body.
Therefore, you will need to make the decision if you feel you would like to try or avoid this breathing technique. You must take responsibility for your own safety as to how, where and if you are going to participate.
Week Four:
Simply Breathing
A Place to Start…
As the fourth of the eight limbs of yoga, pranayama is an essential practice that goes hand in hand with yoga. It is considered a profound science that allows individuals not only to regulate their breath but also to gain mastery over their minds by exploring the connection between breath, body, and mind.
Health & Capcity
The primary goal of this practice is to strengthen the lungs, Increase oxygen delivery to the brain, and induce a focused, neutral state of mind. Correct breathing can also calm the nervous system and boost the immune system. It is said to strengthen the body’s magnetic field (aura), cleanse the chakras, improve the divine flow of energy through the body and so much more.
After the program
Rest for a few minutes in a comfortable position, focusing on your breath and allowing any energy shifts to settle. Hydrate to support detoxification, and avoid intense physical activity immediately after. You can also journal any insights or emotions that arose. To ground yourself, take a few slow, mindful breaths and reflect on the calmness and clarity pranayama may have brought.