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Elevate Volume 1

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  1. INTRODUCTION TO ELEVATE

    Introduction & Reading Material
    4 Topics
  2. Strength Training Warm Up
  3. WEEK 1
    Day 1 - Strength
  4. Day 2 - Yoga Flow
  5. Day 3 - Strength
  6. Day 4 - Yoga Flow
  7. Day 5 - Strength
  8. Day 6 - Yoga Flow
  9. Day 7 - Active Rest Day
  10. WEEK 2
    Day 1 - Strength
  11. Day 2 - Yoga Flow
  12. Day 3 - Strength
  13. Day 4 - Yoga Flow
  14. Day 5 - Strength
  15. Day 6 - Yoga Flow
  16. Day 7 - Active Rest Day
  17. WEEK 3
    Day 1 - Strength
  18. Day 2 - Yoga Flow
  19. Day 3 - Strength
  20. Day 4 - Yoga Flow
  21. Day 5 - Strength
  22. Day 6 - Yoga Flow
  23. Day 7 - Active Rest Day
  24. WEEK 4
    Day 1 - Strength
  25. Day 2 - Yoga Flow
  26. Day 3 - Strength
  27. Day 4 - Yoga Flow
  28. Day 5 - Strength
  29. Day 6 - Yoga Flow
  30. Day 7 - Active Rest Day
  31. WEEK 5
    Day 1 - Strength
  32. Day 2 - Yoga Flow
  33. Day 3 - Strength
  34. Day 4 - Yoga Flow
  35. Day 5 - Strength
  36. Day 6 - Yoga Flow
  37. Day 7 - Active Rest Day
  38. WEEK 6
    Day 1 - Strength
  39. Day 2 - Yoga Flow
  40. Day 3 - Strength
  41. Day 4 - Yoga Flow
  42. Day 5 - Strength
  43. Day 6 - Yoga Flow
  44. Day 7 - Active Rest Day
  45. WEEK 7
    Day 1 - Strength
  46. Day 2 - Yoga Flow
  47. Day 3 - Strength
  48. Day 4 - Yoga Flow
  49. Day 5 - Strength
  50. Day 6 - Yoga Flow
  51. Day 7 - Active Rest Day
  52. WEEK 8
    Day 1 - Strength
  53. Day 2 - Yoga Flow
  54. Day 3 - Strength
  55. Day 4 - Yoga Flow
  56. Day 5 - Strength
  57. Day 6 - Yoga Flow
  58. Day 7 - Active Rest Day
Elevate Volume 1 Day 2 – Yoga Flow
Session 18 of 58
In Progress

Day 2 – Yoga Flow

Elevate Volume 1 Day 2 – Yoga Flow

Equipment Required

Yoga Mat

Yoga Block (Optional)

Circuit 1

  • Perform for 1 Lap
  1. Lay on back with eyes closed for 1 minute, set your
     intentions
  2. Pull left knee to chest 1 minute
  3. Pull right knee to chest 1 minute
  4. Alternate pulling knees to chest, 8 times each side
  5. Rock as many times as needed to seated position
  6. Dandasana 1 minute
  7. Seated forward fold for 1 minute
  8. Titli Asana 2 minutes
  9. Pull both knees into chest and roll onto your back
  10. Alternate pulling knees to chest, 8 times each side
  11. Pull both knees into chest
  12. Rock as many times as needed to seated position
  13. Dandasana for 30 seconds
  14. Left Janu Sirsasana 2 minutes
  15. Right Janu Sirsasana 2 minutes
  16. Titli Asana for 1 minute
  17. Left Pigeon 2 minutes
  18. Right Pigeon 2 minutes
  19. Pull both knees to chest and roll onto your back
  20. Alternate pulling knees to chest, 8 times each side
  21. Pull left knee to chest and roll to your right
  22. Draw 8 circles with your left arm
  23. Pull right knee to chest and roll to your left
  24. Draw 8 circles with your right arm
  25. Shavasana for 2 minutes

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