14-Day Program

Here is your 14 day training program.

Please take care if you know you have some painful or difficult areas of the body and resist the temptation to push too hard in the training. I have been teaching for many years and practising for almost 20. I have experienced how much further we can go, if you just don't push too hard. Also, you will see on the following program that I advise you to train for 2 days, rest for 1; then train for 3 days, rest for 1 and so on. It is very important to have these 'rest' days, as then is when your connective tissue will rehydrate and allow the body to recover.

Enjoy your training!

Adam



14 day program

Day 1. Watch and follow lesson 1:

- lohars 1-7

- repeat

- kalugal (straight leg) (16x2)

- horse (3x each leg)

- Vandaanam (first 2 steps only)

- kalugal 1x7

- fwd bend x3


Day 2. Watch and follow lesson 1:

Please pay attention to the increase in repetitions marked below e.g. On Day 2 you increase the time you stay in horse position to 3 breaths (see bold text below)

- lohars 1-7

- repeat

- kalugal (straight leg) (16x3)

- horse (3x each leg with 3 breathing hold on each)

- Vandaanam (first 2 steps only)

- kalugal 1x7

- fwd bends x3


Day 3: REST 


Day 4: Watch and follow lesson 2:

- lohars 1-12 (fwd123/fwd+rotation/liftleg/elbowroll/matrixarms)

- kalugal 1 (straight leg) (16x3)

- vadivu: horse (3x each leg with 3 beathing on each), 3x elephant and cat (if comfortable 2 min)

- chuvadu (linking): elephant -- cat -- elephant (3x)

- kalugal 1 x7

- fwd bends x3


Day 5: Watch and follow lesson 2:

- lohars 1-12 

- kalugal 1 (straight leg) (16x3)

- vadivu: horse (3x each leg with 5 beathing on each), 3x elephant (3x breathing) and cat (if comfortable 2 min)

- chuvadu (linking): elephant -- cat -- elephant (5x)

- kalugal 1 x7

- fwd bends x3


Day 6: Watch and follow lesson 2:

- lohars 1-12 

- kalugal 1 (straight leg) (16x3)

- vadivu: horse (3x each leg with 5 beathing on each), 3x elephant (3x breathing) and cat (if comfortable 3 min)

- chuvadu (linking): elephant -- cat -- elephant (7x)

- kalugal 1 x7

- fwd bends x3


Day 7: REST


Day 8: watch and follow lesson 3: 

- lohars 1 - 11 (new: dropdown) 

- ground exercise 1 (3x slowly)

- lohars 12-15 (5 (releaselumbar/side2side)+ elbowroll/matrix arms

- kalugal 1 (add knee + toe extension) (16x3)

- vadivu: horse (3x each leg with 7 beathing on each), 3x elephant (5x breathing) and cat (if comfortable 5 min)

- Vandaanam (1st line i.e. link steps togther) repeat: 3x

- kalugal 1 x7

- fwd bends x3


Day 9: watch and follow lesson 3: 

- lohars 1 - 11 (new: dropdown) 

- ground exercise 1 (3x slowly)

- lohars 12-15 (5 (releaselumbar/side2side)+ elbowroll/matrix arms

- kalugal 1 (add knee + toe extension) (16x4)

- vadivu: horse (3x each leg with 7 beathing on each), 3x elephant (5x breathing) and cat (if comfortable 5 min)

- Vandaanam (1st line i.e. link steps togther) repeat: 5x

- kalugal 1 x7

- fwd bends x3


Day 10: watch and follow lesson 3: 

- lohars 1 - 11 (new: dropdown) 

- ground exercise 1 (3x slowly)

- lohars 12-15 (5 (releaselumbar/side2side)+ elbowroll/matrix arms

- kalugal 1 (add knee + toe extension) (16x4)

- vadivu: horse (3x each leg with 7 beathing on each), 3x elephant (5x breathing) and cat (if comfortable 5 min)

- Vandaanam (1st line i.e. link steps togther) repeat: 5x

- kalugal 1 x7

- fwd bends x3


Day 11: REST 


Day 12: watch and follow lesson 4

- Lohars 1- 12 (add one-legged knee bend)

- ground ex 1 (4x slowly)

- lohars 13-16 

- kalugal 1 : (with step back) 8x2

- kalugal 1 : (with step thro) 8x2

- vandaanam (3 lengths)

- vadivu : sit and rest in cat(cat meditation)

- kalugal 1 x7

- fwd bends x3


Day 13: watch and follow lesson 4

- Lohars 1- 12 

- ground ex 1 (4x slowly)

- lohars 13-16 

- kalugal 1 : (with step back) 8x2

- kalugal 1 : (with step thro) 8x2

- vandaanam (3 lengths)

- vadivu : horse (3x each leg with 7 beathing on each), 3x elephant (5x breathing)

- vadivu : sit and rest in cat(cat meditation)

- kalugal 1 x7

- fwd bends x3


Day 14: watch and follow lesson 4

- Lohars 1- 12 

- ground ex 1 (5x slowly)

- lohars 13-16 

- kalugal 1 : (with step back) 8x2

- kalugal 1 : (with step thro) 8x2

- vandaanam (3 lengths) repeat 2x

- vadivu : horse (3x each leg with 7 beathing on each), 3x elephant (5x breathing)

- vadivu : sit and rest in cat(cat meditation)

- kalugal 1 x7

- fwd bends x3


What comes next?

Congratulations on reaching the end of the 14-day program and Lesson 4 of the Level 1: First Foundations course.

Now is the time to sign up for Lessons 5 & 6 where you will complete the Vandaanam form and learn also the lamp salutation (the prefix form to the Vandaanam). You will also start learning the Dynamic Lohar and build strength in your pelvic and trunk muscles.

To sign up now please click here.