Day 3 – Stretch hips & lower back (Arabic)

Flow from one asana (pose) to another by learning the proper alignment of basic hip openers. This sequence will loosen any tightness in your hips. It will also help you improve mobility in the hip joint and relieve lower back pain.

FREE – Work your Core

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This quick class is designed to cultivate and tap into your inner core strength by setting a strong foundation and activating deep core muscles. Using postures like the Boat pose, the Locust, and the Plank, this sequence will conclude with a backbend and a twist to neutralize your spine.

 

Recommended props: 1 block.

Day 4 – Balanced Flow for the Whole Body (Arabic)

A progressive balanced flow that includes postures from all families of poses with a focus on correct alignment as well as concentration and awareness.

Lougal is assisted in this class by his lovely wife and yogi Mathilde.

This class is not suitable for absolute beginners and should be practiced with care.

 

Recommended props: 1 bolster.

Day 5 – Yin Yoga for a Goodnight Sleep (Arabic)

This passive practice is designed to stretch deep layers of the fascia and connective tissue around the joints (mainly the knees, sacrum, pelvis and spine). This class will mainly comprise seated and supine poses held for 3 to 5 minutes.

Recommended props: 2 blankets.

Day 6 – Vinyasa: Tone Your Core (Arabic)

Vinyasa yoga can be a fun and challenging way to work out. This video includes a challenging flow to awaken those “sleeping” abdominal muscles, which will help enhance your posture and create support in your lower back.

Recommended props: 2 blocks.

Day 7 – Yoga Nidra for Calm and Ease (Arabic)

A classical tantric meditation involving a journey of awareness around the body, breath focus and basic visualization.

Recommended props: a small blanket and a bolster.

 

The Journey of the Breath – عربي

A simple but deep meditation focusing on the breath in different areas of the body, from the nostrils to the abdomen.

Recommended props: a cushion.

Chair Yoga: Stretch at the Office – عربي

Sitting down for long periods of time can create stiffness in the hips and shortening of the hamstrings which in turn will lead to lower back pain. To top that, the desk you might be sitting on will force you to sit in a hunched posture which creates tension in the shoulders and neck. Watch this video for a head-to-toe stretch without leaving your chair.

Recommended props: a chair!

Step by Step Tutorial to Headstand – عربي

Learn to get safely into headstand through a progressive session focusing on all aspects of this crucial yoga pose. Many intermediary positions are included before full headstand is practiced, allowing you to adapt this session to your current level.

 

It should be noted however that this is a challenging class that is not suitable for beginners.  You should stop immediately if you feel any pain or discomfort.

 

Recommended props: 2 blocks, 1 strap and wall space.

Surya Namaskar for Beginners (Arabic)

Designed for people that are new to yoga, this slow paced practice will walk you through some sun salutations or Surya Namaskars. Sun salutations are a great workout for the whole body and a good warm up to start your morning.

Work your Core

This quick class is designed to cultivate and tap into your inner core strength by setting a strong foundation and activating deep core muscles. Using postures like the Boat pose, the Locust, and the Plank, this sequence will conclude with a backbend and a twist to neutralize your spine.

 

Recommended props: 1 block.

Yoga for Stronger Wrists

Wrist pain or sensitivity can sometimes limit your yoga practice. You can try coming up into wheel pose or play with some arm balances, but your wrists don’t seem to handle your weight. This session will give you a few tricks to strengthen your wrists and bring them relief.