Your training program (1st month)

Here is your 30 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 Training program (30 days) 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: So now I would like you to go over the same lesson as yesterday but to increase the repetitions of some of the exercises (as outlined below) e.g. When doing horse posture, stay in the position for longer and take 3 breaths and then change legs. This pattern of repeating each lesson 2 or 3 times will continue throughout the course, so please pay attention to the gradual increase in repetitions. - lohars 1-7 - repeat - kalugal (straight leg) (16x2) - 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) (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: 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: REST Day 11: watch and follow lesson 3: - lohars 1 - 11 (new: dropdown) - ground exercise 1 (4x 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 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) 16x2 - kalugal 1 : (with step thro) 16x2 - 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) 16x2 - kalugal 1 : (with step thro) 16x2 - 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: REST Day 15: REST Day 16: Watch and follow LOHAR video (complete) - ground ex 1 (5x slowly) * between LOHAR #13 and #14 watch and follow lesson 5 - Kalugal ( variations 2) 16x4 - dynamic lohar 1 (slaps) 5x each side - Vandaanam (complete) x2 - vadivu: sit and rest in cat(cat meditation) * optional: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing) + kalugal x16 - kalugal 1 x7 - fwd bends x3 Day 17: watch and follow LOHAR video (complete) - ground ex 1 (5x slowly) * between LOHAR #13 and #14 watch and follow lesson 5 - Kalugal (variations #2) 16x4 - dynamic lohar 1 (slaps) 7x each side - Vandaanam (complete) x3 - vadivu: sit and rest in cat(cat meditation) * optional: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing) + kalugal x16 - kalugal 1 x7 - fwd bends x3 Day 18: REST Day 19: watch and follow LOHAR video (complete) - ground ex 1 (6x slowly) * between LOHAR #13 and #14 watch and follow lesson 6: - Kalaugal (step thro) 16x2 - Kalaugal 1 : in one point 16x1 - Kalaugal 2 : step back 8x1 - dynamic lohar 1 (slaps)(7x each side) - Vandaanam complete x1 - Lamp salutation: (practice as per video) - Lamp x3 in cat + Vandaanam x1 - VADIVU: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing), cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 20: watch and follow LOHAR video (complete) - ground ex 1 (6x slowly) * between LOHAR #13 and #14 watch and follow lesson 6 - Kalaugal (step thro) 16x2 - Kalaugal 1 : in one point 16x1 - Kalaugal 2 : step back 8x2 - dynamic lohar 1 (slaps)(7x each side) - Vandaanam complete x1 - Lamp salutation: (7x standing) - Lamp (3x in standing cat) + Vandaanam x1 - VADIVU: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing), cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 21: watch and follow LOHAR video (complete) - ground ex 1 (6x slowly) * between LOHAR #13 and #14 watch and follow lesson 6 - Kalaugal (step thro) 16x2 - Kalaugal 1 : in one point 16x1 - Kalaugal 2 : step back 16x1 - dynamic lohar 1 (slaps)(7x each side) - Vandaanam complete x1 - Lamp salutation: (14x standing) - Lamp (3x in standing cat) + Vandaanam x1 (note: *optional repeat 2nd time) - VADIVU: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing), cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 22: Rest Day 23: watch and follow LOHAR video (#1 - #13) - ground ex 1 (6x slowly) watch and follow lesson 7 note: In start of Lesson 7 you shall learn the 2nd ground exercise. Please do this before LOHAR #14-18 - Ground Ex 2 (3x slowly) - Now do LOHAR #14-#18 - Kalugal 1 - 'using momentum' 16x3 - Kalugal 2 - turning into horse (basic) 16x2 - dynamic lohar 1 (7x each side) - Lamp (5x in standing cat) + Vandaanam - Lion walk (7 steps x2) - opening sakti (practice as per video) - VADIVU: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing), peacock (find position and hold for 1 breath) - cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 24: watch and follow LOHAR video - Ground Ex 1 (6x slowly) - Ground Ex 2 (3x slowly) - Now do LOHAR #14-#18 - watch and follow lesson 7

- Kalugal 1 - 'using momentum' 16x3 - Kalugal 2 - turning into horse (basic) 16x2 - dynamic lohar 1 (7x each side) - Lamp (5x in standing cat) + Vandaanam - Lion walk (7 steps x2) - opening sakti (practice as per video) - VADIVU: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing), peacock (find position and hold for 1 breath) - cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 25: REST DAY 26: watch and follow LOHAR video - Ground Ex 1 (6x slowly) - Ground Ex 2 (4x slowly) - Now do LOHAR #14-#18

watch and follow Lesson 8

- Kalugal 1 - 'using momentum' 16x3 - kalugal 2: eyes straight 16x1 - kalaugal 2 : one-point 8x2 - dynamic lohar 1 (9 slaps each side) - lion walk (9 steps x2) - sakti opening (practice as per video) - adding rooster kick sequence (practice as per video) - ISHVARI vannakam (practice as per video) - VADIVU: elephant x5 (5x breathing) - cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 27: watch and follow LOHAR video - Ground Ex 1 (6x slowly) - Ground Ex 2 (4x slowly) - Now do LOHAR #14-#18

watch and follow Lesson 8 - Kalugal 1 - 'using momentum' 16x3 - kalugal 2: eyes straight 16x2 - dynamic lohar 1 (9 slaps each side) - lion walk (9 steps x2) - sakti opening (practice as per video) OR repeat full sequence 5x (try to do slowly) - rooster kick sequence (practice as per video) OR repeat full sequence 5x (try to do slowly) - ISHVARI vannakam (practice as per video) OR repeat full sequence 3x (try to do slowly) - VADIVU: elephant x5 (5x breathing) - cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 28: watch and follow LOHAR video - Ground Ex 1 (6x slowly) - Ground Ex 2 (4x slowly) - Now do LOHAR #14-#18

watch and follow Lesson 8 - Kalugal 1 - 'using momentum' 16x3 - kalugal 2: eyes straight 16x2 - dynamic lohar 1 (9 slaps each side) - lion walk (9 steps x2) - sakti opening (practice as per video) OR repeat full sequence 7x (try to do slowly) - rooster kick sequence (practice as per video) OR repeat full sequence 7x (try to do slowly) - ISHVARI vannakam (practice as per video) OR repeat full sequence 3x (try to do slowly) - VADIVU: horse (3x each leg with 7 beathing on each), 5x elephant (5x breathing), peacock (find position and hold for 1 breath) - cat (sit for 2-5 minutes) - kalugal #1 x16 - kalugal 1 x7 - fwd bends x3 Day 29: REST Day 30: REST Congratulations on reaching the end of the 30-day program and Lesson 8 of the Level 1: First Foundations course. Now is the time to contact me to arrange your half-way review on to progress onto the 2nd half of the course.

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