How is the program structured?
The program is divided into 6 weekly routines of movement. Each week having a different theme and a different level. Each week again is divided into 6 parts:
All yoga sessions are a very doable yet effective (!) 35 minutes. The meditation sessions are between 5 and 10 minutes.
The first week is intended to set the foundation of your practice. The intensity of the sessions will build up as the program progresses, to ensure continued progress throughout the program. If you feel you’re not ready yet for a new week, you are very welcome to repeat the previous week as many times as feels good to you.
We do not recommend taking more sessions than set out in this program to avoid overdoing it. Plus, when exercising so regularly, it is important to give your body time to relax and to recover. Therefore, we highly recommend to always show up to your meditation and yin practice. These mind-sessions are an essential part of the program.
Mindful movement – where this program is all about – is key to feeling good. However, eating healthy foods and integrating healthy routines into your life are as important. Hence – on top of the yoga movement sessions – this program aims to inspire you with nourishing recipes and feel good routines that we’ve tried and tested ourselves and make us feel really good. These extras will be brought to you on a daily basis via our program’s Instagram page @thebondiprogram.official.
What if I’m new to yoga?
The Bondi Program is set up in such a way that all levels can join. The classes of the first week are designed to set your foundation for the rest of the program. From there, the pace and difficulty will gradually build up as the program progresses. If you’re totally new to yoga, you may want to repeat the first week until you feel ready to go to week 2. You have six months to complete the program, so take all the time you need. In case you feel you need personal guidance, you can always book a virtual private session with one of the teachers.
What if I can’t meditate?
You can’t really do anything wrong, all you need to do is start the video, set yourself up in a comfortable position and follow the cues you’ll receive from the teacher. The length of the meditations will slightly increase as the program unfolds.
Week 1 + 2: +/- 5 minutes
Week 3 + 4: +/- 7 minutes
Week 5 + 6: +/- 10 minutes
What if I miss a video?
No worries, keep going! You can use this day as a resting day. If your schedule allows, do the missed video the next day and push everything back a day.
Do I have to complete all videos?
To get the most out of the program, ideally yes. Of course if you miss a video, no worries (see above). Also, in case you feel tired, sore or like your body needs rest, listen to it. Your body is smart and always tells you exactly what to do. If you feel you need to rest, then rest. Remember that being fit and healthy is a marathon, not a sprint. Missing out on a session because you are feeling tired or sore is totally fine.
We do advise to complete one week before moving to the next, as the pace and level will build up as the program progresses. If you missed one or two videos in one week, it’s a good idea to repeat this week before starting with the next week.
Do I have to complete the videos at the set days of the week?
The set days (Monday core, Wednesday legs, Friday full-body) serve as an example only to assist you with your progression. You’re absolutely free to change the sequence, as everyone will have a different daily schedule. However we do advise you to spread your active yoga sessions throughout the week, making sure you always have at least one day in between to rest.
- Do not perform two active yoga sessions on the same day
- Always keep at least one resting day between two active yoga sessions. The resting day is great for your meditation or yin practice
- You can choose to do one active yoga session and one meditation or yin session on the same day
When does the program start and end?
The first edition of the program starts on June 1st and will run until July 13th, 2020. On Sunday May 31st, you’ll get access to our program video platform (with all yoga and meditation sessions) and our program Instagram page (with all extras).
The yoga and meditation videos will be uploaded to the platform week by week. The videos will remain available to watch and rewatch for a total of 6 months.
The extras will become available on Instagram on a daily basis. This content will remain available for the duration of the program + one week, so until July 20th.
Do I need an Instagram account?
As we don’t want to fill your inbox with too many emails but we do like to interact with you on a daily basis, we decided to use Instagram to send you daily motivations and feel good inspiration.
If you’re not on Instagram, it would be nice if you could open an account or use the account of a relative close to you so you can have access to what we’re posting there. Expect nourishing recipes, inspiration for feel good routines (tried and tested) and journal entries to keep track of your progress. We’ll also be using this Instagram page to enable the teachers to interact with you, and to answer any questions that come up during the program.
You’ll have access to the Instagram page for the duration of the program + one extra week, so until July 20th 2020.
Can I receive a notification if you uploaded new content on the platform or on instagram?
Yes, that is possible via Instagram. Open Instagram and navigate to thebondiprogram.official (you can do this once you have access, from Sunday April 26th). Tap on the three dot button (. . .) on top of one of the existing posts. Then choose “Turn On Post Notifications”.
Can I join this program another time?
Yes, we’ll run this program more often. Send us an e-mail at firstname.lastname@example.org if you wish to start at a later date, and we’ll get back to you with the possibilities.
When is a good time to practice?
Plan on doing your practice at a set time each day. If your schedule allows, our suggestion would be to set your alarm a bit earlier, so you can do your practice each morning before you start your day. We promise you won’t regret it.
How much time do I need?
All yoga sessions are a very doable yet effective (!) 35 minutes. The meditation sessions are between 5 and 10 minutes. Keep in mind an extra 5-10 minutes to getting ready and if your schedule allows some extra time for savasana at the end of your yoga practice. As Luca always says: “Savasana is the dough of the pizza, the longer the dough rests the better is the pizza”.
What if I have an injury?
We recommend that you check with your physician first before signing up. As it’s an online program, there will be no teacher in the same room as you are to give you personal cues. Please take this into consideration and always be mindful to your body and your limitations.
Can I join if I’m pregnant?
As the program contains a high-intensity exercise routine with a lot of core work, this program is probably not the best option for you.
What if I feel pain during the exercises?
In case you’re experiencing any sort of pain, please back off immediately. This could mean you’re overdoing it or you’re doing the exercise in the wrong way. Your body gives you a sign and you need to listen to it. Give your body some rest and try again in two or three days.
Can I join together with a friend?
Yes, actually we encourage that because joining together with a friend can be very motivating. When you buy a duo ticket, we’ll get in touch with you to ask for the details of your friend, so we can enroll him/her to the program as well.
What do I need?
You will need a few things:
- Yoga mat
- Blanket or towel
- Sports/yoga outfit (no shoes)
- Your laptop / tablet / phone to play the video
- Another device (laptop / tablet / phone) to play one of our music lists
- A yoga block (a hardcover book can be used instead)
- A meditation pillow or bolster (a normal pillow can be used instead)
What if I have a question for one of the teachers during the program?
If you have any questions for the teachers during the program, you can drop them a message via the program’s Instagram page (@thebondiprogram.official). Depending on the question, your question will be answered in a group post (so everyone can learn from it) or a direct message (if it’s very personal).
What if I have another question?
Get in touch via email@example.com and we’ll get back to you asap.