A weekly template

Morning:

 

Focus on the basics: let the breath lead, awareness, alignment, natural movement and fun, Humility

Put something inspiring to listen to while working and learning.

Prayer + gratitude + tea

 

 

 

A

15 minutes Square breathing through the body (listening to the pulse) while pendulum walking 12 count and sailor walk in the time left

5 minutes tense and relax to the max in parts and in waves.

10 minutes Walking and moving on fists and feet without stop (at least 100 steps 4 ways)

15 minutes stick work density alignment wholeness

10 minutes rolling

15 Slow 4 basics and shadow fighting

 

B

15 minutes Square breathing through the body (listening to the pulse) while pendulum walking 12 count and sailor walk in the time left

5 minutes whipping myself to learn to release pain and fear CLEANING

10 minutes moving continuously on the ground while holding body in limb or limb in limb

15 minutes knife string work, drawing work minimal movement shadow fighting

10 minutes juggling the chain.

15 Slow 4 basics and shadow fighting

 

Dousing

 

 

Evening:

10 minutes standing on one leg and moving the joints starting from the neck with eyes closed to get a better body sense and clean tension from the body.

Do a few things well

30 pelvic floor breaths

30 of the 5 basics (push up, sit up, leg raise, squat, ankle drop) Using the 5 inhale, 5 exhale, 5 pause.

20 Rope pull ups with a pause in the up and in the down

20 bridging push ups

 

 

Saturday

 

Fast, douse twice, scout and track in nature for at least 2 hours.

 

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