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Body Beyond Workouts

These 30-min workouts are designed to increase your strength & flexibility.  

The meditations increase in length each week from 3-min to 11-mins. There are both video and audio-only guided options.

If you're looking for a sweat, check out the Body Boost workouts.

If you're looking for a quick stretch, check out the Take10 collection.

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3-Min Meditation

Alternate Nostril Breathing

 

According to Swami Ajaya in his book Yoga Psychology,

"(meditation) is bringing your mind to a centered state and resting on a particular object given to you"

 

The object to rest your mind on this week is your breath.

Follow along with this instructional video to learn the alternate nostril breathing technique. 

Meditation Week 1
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WORKOUT #1

10 20 30

Today's workout follows the format of 10 reps, 20 pulses, and 30 seconds of stretching the worked muscles. 

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WORKOUT #2

Back to Back

Back to back strength moves followed by one recovery move.  

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WORKOUT #3

Just a minute

Complete each move for one full minute.  Strength and flexibility moves are intermingled.

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5-Min Meditation

Chakra Visualization

 

According to world-renowned spiritual teacher Deepak Chopra in his book Total Meditation,

"What makes meditation different from simply closing your eyes is its ability to take you deeper into silent awareness."

 

This week we'll be practicing our silent awareness with a visualization of the chakra system.

Follow along with this guided meditation's journey through the 7 chakra's. 

Meditation Week 2
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WORKOUT #4

Tweener

In between each strength move will be a 30-sec flexibility move.  

The perfect combination. 

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WORKOUT #5

Core Focus

Today we're focusing all on the core - front, sides, and back. 

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WORKOUT #6

Burn Out

For each strength & flexibility move, you'll work actively for 20 sec and rest for 10 sec then repeat. 

(1 min total/move)

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7-Min Meditation

Mantra Mudra 

 

According to Swami Ajaya, Ph.D in his book Yoga Psychology: A practical guide to meditation,

"The mantra keeps you from becoming lost...for it is always there to guide you, asking nothing, but giving joy, purpose, and direction to your life."

 

This week we'll be enhancing our meditation practice with the use of a Sat Nam mantra, meaning truth in identity.

Follow along with this guided meditation that strengthens concentration and also connects the heart and mind. 

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WORKOUT #7

Pyramid

Follow along in this ascending and descending set with back to back moves.  

A workout for both the brain and body. 

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WORKOUT #8

Ladders

Climb the ladder starting with 5 reset breaths, followed by new moves for 10, 20, 30, 40, and 50 reps. 

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WORKOUT #9

Drop Set

Start with 10 reps per move then drop 2 reps each round. 

Start long, end strong. 

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11-Min Meditation

Seven Wave Sat Nam

 

According to Yogi Bhajan in his book Kundalini Yoga: Sadhana Guidelines,

"Meditation is when the mind becomes totally clean and receptive and Infinity talks to man."

 

This week we'll be putting together all the different objects of focus to really clean and refine your mind. 

 

We'll utilize:

The chakra system, mudra, mantra, visualization, and pranayama (breathwork).

Follow along with this 11-min

guided meditation to activate the energy of the mind. 

Why practice for 11 minutes? 

At 11-mins, the pituitary gland, glandular system and the nerves start to learn and change. The sympathetic and parasympathetic nervous systems begin to accommodate the increased energy. (Kundalini Yoga School) 

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WORKOUT #10

Pyramid Ladder

Follow along in this ascending climb of increased reps with each new move.  

Then descend the same way but with more new moves to keep it fresh! 

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WORKOUT #11

Sizzler

Feel the burn in your muscles with this deep strength work.  50 sec ON, 10 sec rest. 

Here we go! 

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WORKOUT #12

Final Flow

Strengthen and stretch as each move flows into the next.  5,4,3,2,1 reps helps keep the fluidity of this practice.

Enjoy!

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@angelachronisliving

Angela Chronis

(808) 856-6008

asoulfulself@gmail.com

 

©2019 A Soulful Self