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Damascus W4D1

Foundation and Focus - Deload Week

1. Centering Breathwork (5 minutes)

  • Start with deep belly breathing. Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.

2. Sun Salutation Flow (10 minutes)

  • Complete five rounds of Sun Salutation A, moving mindfully with each breath.

3. Warrior Series (15 minutes)

  • Warrior I (2 minutes per side)
  • Warrior II (2 minutes per side)
  • Warrior III (1 minute per side)

4. Balance and Core Stability (5 minutes)

  • Boat Pose (3 rounds of 30 seconds with rest between rounds)
  • Tree Pose (1 minute per side)

5. Seated Meditation (5 minutes)

  • Practice simple breath awareness or mantra repetition to calm the mind.
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