This program was designed to help ease you back into exercise post COVID-19. Although there is still much we don’t know about recovery from COVID-19, this 4-week program was designed to improve your physical and mental outlook considering insights by doctors, research and first hand experience on the safest ways to resume physical activity.
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It’s recommend that ALL COVID-19 positive persons maintain 2 to 3 weeks of rest after symptom resolution and when they do return, it’s a gradual return. The National Strength and Conditioning Association recommends volume for the first week is reduced by at least 50% of the normal exercise load, followed by 30%, 20%, and 10% in the following 3 weeks if comfortable at the end of each week.⁠
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During the first two weeks, you'll use supportive meditations to ease stress and anxiety, pranayama and breathwork to improve lung capacity, respiratory function and immunity, and restorative yoga to nourish the nervous system, connective tissue and internal organs. During weeks 3 and 4, you will begin to slowly introduce more slow but movement-rich classes like yin, myofascial release and hatha vinyasa to stimulate your circulatory system and encourage lymphatic flow, essential for both toxin removal and repairing your immune system after a long fight.

Throughout all weeks of this program, we encourage you to pay close attention to your body and mind and if something causes discomfort or feels too tiring or like too much for any reason, skip the pose or the class and move onto something more supportive. Each person progresses at their own pace, so if you’re still feeling tired or depleted feel free to repeat the previous week before progressing on.

Before starting this program, consult with your doctor to ensure you are safe to resume physical activity. This program is not intended to cure symptoms COVID-19 and should be used in conjunction with traditional medical care.