30-Minute Aligned Energy Session
by Deepak + Lumora AI
A feel-good blend of yoga + strength for days your body already feels great.
Why it works: When you’re already feeling good, you don’t need to grind—you need to circulate energy. This session keeps the yoga flow you love and adds a brief strength pulse for posture, metabolism, and focus.
Quick Facts
- Time: ~30 minutes
- Equipment: Mat (optional)
- Intensity: Light–Moderate
- Goal: Circulation, posture, calm focus
Structure at a Glance
- Center – 3 min
- Flow – 10 min (Sun Salutations or your favorite sequence)
- Strength Pulse – 12 min (3 quick circuits)
- Stretch & Reset – 5 min
- Anchor – 1 min (breath + affirmation)
1) Center (3 min)
- Stand tall. Inhale through the nose, exhale through the mouth ×3.
- Shoulder rolls, neck circles, gentle torso twists.
- Whisper: “I’m awake in this body.”
2) Flow (10 min)
Do 3 slow rounds of Sun Salutation A (or a favorite yoga flow). Move with breath, smooth and unhurried.
Suggestion: Mountain → Forward Fold → Half Lift → Plank → Chaturanga or Knees-Chest-Chin → Cobra/Up-Dog → Down-Dog → Step/Jump to Top → Half Lift → Fold → Mountain.
3) Strength Pulse (12 min)
Complete 3 rounds (rest ~30s between moves):
- 12 Squats
- 10 Push-ups (any variation, knees or incline fine)
- 20s Plank
- 10 Reverse Lunges each leg
Form cues: long spine in squats, elbows ~45° in push-ups, ribs tucked in plank.
4) Stretch & Reset (5 min)
Child’s Pose → Cobra → Down Dog → Seated Forward Fold. Finish lying down, one hand on belly, one on heart. Feel the breath settle.
5) Anchor (1 min)
“I move in harmony with my purpose. Energy circulates freely through me.”
Options & Notes
- Gentler day: Do 2 rounds of the Strength Pulse.
- Spicy day: Add 10–20s to plank and a 4th round.
- Music: Calm instrumentals or lo-fi to keep breathing steady.
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