Oasis Training

12/11/2025

✨ DAY 11 — THE POSTURE RESET ✨
Wisdom Advent Calendar

Today we build stable, soft, effortless posture —
from the inside out, not through tension.

Good posture isn’t about holding.
It’s about support, space and gentle strength.

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💫 TODAY’S POSTURE MOVES (6 exercises)

1️⃣ PILLOW OVERHEAD PULL-BACK
Arms long, guide the pillow behind the head
while the chest lifts softly from the floor.
→ opens chest
→ strengthens mid-back
→ reduces rounded posture
6–8 reps

2️⃣ PILLOW LIFT
Arms extended forward, lift the chest gently
as the pillow rises and lowers with your arms.
→ thoracic extension
→ upper-back strength
→ improves breathing space
6–10 slow reps

3️⃣ PILLOW BEHIND-BACK LIFT
Hold the pillow behind you and lift with control.
Keep the front body soft.
→ strengthens lower traps & rear delts
→ scapula stability
→ opens chest & front line
6–10 reps

4️⃣ PILLOW CHEST ROW
Pull the pillow toward your chest, elbows close to the body.
Upper body stays only slightly lifted.
→ activates rhomboids & mid traps
→ posture correction
→ shoulder blade control
8–10 reps

5️⃣ PELVIC RESET ON ALL FOURS
Gently tilt your pelvis forward and back in a hands-and-knees position.
Small, controlled, smooth.
→ hands under shoulders, knees under hips
→ spine long, shoulders soft
→ only the pelvis moves
Inhale → soft arch
Exhale → soft round
Why it matters: lumbar mobility · tension release · deep core awareness
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✨ SOMATIC FOCUS
Let your posture rise from support — not from tightening.
Feel length, space, breath.

✨ MICRO ACTION OF THE DAY
Gently lift your sternum whenever you notice yourself collapsing —
just a whisper of elevation.

12/10/2025

✨ DAY 10 — THE HEART OPENER

Wisdom Advent Calendar

Today we soften the front body
and awaken the spine —
not by forcing,
but by lifting, opening, and breathing
a little deeper than usual.
These heart-opening shapes create space,
release tension from sitting and stress,
and help your nervous system shift
from protection into openness.

💫 TODAY’S HEART-OPENING FLOW

1️⃣ BRIDGE (10 slow reps)
A gentle rise of the hips to warm the spine.
Feet grounded, knees parallel, chest soft.
Press through the heels, lift slowly,
let the front body open with your breath.
Why: Awakens glutes + back line and prepares your chest
for deeper heart-openers.

2️⃣ BOW POSE (20–30 sec · 2–3 rounds)
A playful pull of feet into hands,
lifting chest + thighs together.
Keep knees hip-width, neck long, breath steady.
Why: Deep opening of chest + hip flexors,
energizing, mood-lifting, full-body extension.

3️⃣ COBRA (8–10 slow lifts)
Hands under shoulders, elbows hugging in.
Lift the chest without collapsing into the lower back.
Shoulders glide down, gaze soft.

Why: Strengthens upper back, improves posture,
creates warmth + space across the heart.

4️⃣ CAMEL (20 sec · 2 rounds)
Knees grounded, hips pushing gently forward.
Lift the sternum first — heart leads.
Hands on lower back or on heels,
breath funneling into the whole front body.

Why: One of the most powerful heart-openers:
opens chest, abdomen, hip flexors + builds spinal strength.

💛 WISDOM OF THE DAY
A heart doesn’t open by force.
It opens by breath, presence,
and a spine that feels supported.

✨ MICRO ACTION OF THE DAY
Place one hand on your chest,
take three slow breaths,
and imagine your heart expanding
one millimeter forward.

12/09/2025

✨ DAY 9 — THE GOLDEN GLOW PASTA ✨
Anti-inflammatory • Lysine-friendly • Cozy Winter Meal
Wisdom Advent Calendar

A warm, nourishing bowl of golden comfort.
Anti-inflammatory, lysine-friendly, and full of winter-supporting goodness.

This pasta supports your skin, immune system, energy and recovery —
all while tasting like a cozy hug in a bowl.

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🍝 THE GOLDEN GLOW PASTA – RECIPE (2 servings)

• 250 g lentil pasta (lysine-rich, protein-dense)
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1–2 tbsp sun-dried tomatoes, chopped
• 1 tsp turmeric (powder or fresh)
• 1/2 tsp paprika
• 1/2 tsp ginger (powder or fresh)
• 200 ml coconut milk
• 1 tbsp nutritional yeast (optional)
• Salt & pepper
• Juice of 1/4 lemon
• Fresh parsley or basil

👩‍🍳 HOW TO MAKE IT
1. Cook lentil pasta according to package instructions.
2. Warm olive oil, sauté onion + garlic until soft.
3. Add sun-dried tomatoes, turmeric, paprika, ginger.
4. Pour in coconut milk / cashew cream. Simmer 3–4 minutes.
5. Stir in nutritional yeast + lemon juice.
6. Fold in the pasta.
7. Top with herbs + black pepper.
8. Enjoy your golden winter glow. ✨

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🌟 WHY THIS PASTA IS GOOD FOR YOU

• Lentil pasta → lysine-rich, supports immunity, skin + collagen, steady energy
• Turmeric → powerful anti-inflammatory, antioxidant support
• Sun-dried tomatoes → high in lycopene, protect cells + skin
• Coconut milk / cashew cream → creamy, dairy-free, helps absorb turmeric
• Garlic + onion → antiviral, antibacterial, immune-boosting
• Lemon → vitamin C to support mineral absorption
• Fresh herbs → digestion support + minerals

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✨ MICRO ACTION OF THE DAY
Add one anti-inflammatory ingredient to your meal today
(turmeric, ginger, garlic or sun-dried tomatoes).
Small steps, big nourishment.

12/08/2025

✨ DAY 8 — THE WRIST AWAKENING

Wisdom Advent Calendar

Today we give attention to a part of the body that quietly supports almost everything you do:

your wrists.

Every plank, every flow, every push, every daily task relies on strong, mobile, awake wrists.

When they are stiff, your shoulders tense.

When they are soft and resilient,
your whole upper body feels lighter
and movement becomes effortless.

This tiny routine builds mobility, control and comfort - so your hands can carry you with ease.

💫 TODAY’S WRIST FLOW (image-based)

1️⃣ Wrist Circles
Slow circles in both directions, elbows soft.
→ joint space · warm-up · fluidity

2️⃣ Shake It Out
Relax hands, shake wrists + fingers freely.
→ releases tension · resets the nervous system

3️⃣ All-Direction Wrist Mobility
On hands and knees, glide gently forward, back, side to side.
Explore without forcing.
→ 360° mobility · joint awareness · gentle opening

4️⃣ Outward Wrist Stretch + Circles
Fingers point outward, hands close together.
Lean into the stretch and draw circles over your wrists.
→ stretch · resilience · controlled loading

5️⃣ Fists on the Floor (Open ↔ Close)
Place fists down, fingers facing each other.
Open your hands slowly, then close again.
→ strengthens stabilizers · supports weight-bearing

6️⃣ Outward Wrist Stretch (Static Hold)
Same position as above, but hold still.
Breath melts the stretch deeper.
→ mobility · release · grounding

💛 WHY THIS MATTERS
Your wrists are windows into your whole kinetic chain.

Soft wrists relax the forearms,
relaxed forearms soften the shoulders,
and soft shoulders create more freedom in the spine.
Caring for your wrists means caring for the ease of your whole practice.

✨ MICRO ACTION OF THE DAY
Take 10 seconds today to circle your wrists slowly — noticing how much space you can create with just a tiny, intentional movement.

12/07/2025

DAY 7 — THE FOOT AWAKENING ✨

A little honesty:

I personally have a hallux valgus — which makes some of these movements challenging for me.

But that’s exactly why they matter.

These exercises are some of the best ways to support your feet, improve stability, reduce tension and prevent imbalances.

Here’s your mini routine for stronger, happier feet:

🦶 Top right: Heel Lifts with Ball Between the Feet
• strengthens the arches
• activates deep foot muscles
• improves big-toe alignment (important for hallux!)
• supports balance
👉 10–12 reps · 2 rounds OR 30 sec slow lifts

🦶 top left: Theraband Around the Ankle — Inversion (outside → inside)
• builds ankle stability
• strengthens the lateral foot muscles
• helps prevent hallux & collapsing arches
👉 10 slow reps per side · 2 rounds

🦶 center right: Heel Walks
• activates the front shin muscles
• boosts foot control
• improves balance for daily movement
👉 20–30 sec walk · 2 rounds

🦶 center left: Toe Squeezes
• activates all small foot muscles
• supports arch strength
• improves toe control & stability
• great for hallux prevention
👉 squeeze & release for 20–30 sec · 2 rounds

🦶 bottom right: Pick Up a Pen (Toe Grip Training)
• strengthens intrinsic foot muscles
• improves toe mobility (especially with hallux!)
• enhances balance & grounding
👉 10–12 reps per foot

🦶 bottom left: Ankle Circles (both directions)
• improves ankle mobility
• nourishes the joint
• reduces stiffness and tension
👉 10 circles each direction · per side

Your feet carry you through your whole life.
Show them a little love today. ✨

***y

12/04/2025

DAY 4 — THE CALMING BREATH
Wisdom Advent Calendar ✨

Today we give the nervous system a moment of softness.
A single breath pattern that can shift everything:
your stress level, clarity, focus, and inner state.

This technique is called the Physiological Sigh –
a natural breath your body uses on its own
when it releases tension or resets.

One long inhale + a second small inhale + a slow exhale.
It takes only seconds to calm your system.

💫 HOW TO DO THE PHYSIOLOGICAL SIGH

1️⃣ Take a long inhale through the nose
2️⃣ Add a second short inhale on top
3️⃣ Exhale slowly and fully through the mouth
4️⃣ Repeat 2–5 times

💛 What happens in the body:
• diaphragm relaxes
• CO₂ levels rebalance
• heart rate drops
• vagus nerve activates
• your system shifts from “stress” to “rest”

One of the fastest ways to clear your mind
and return to yourself.

✨ MICRO ACTION OF THE DAY
Do 3–5 physiological sighs today
before something that requires presence:
a conversation, a task, a workout,
or a moment for yourself. bitte in deutsch

❤️

12/02/2025

12/02/2025

DAY 2 — THE NOURISHED BRAIN
Wisdom Adventure Calendar ✨

🧠 BRAIN BOWL — WHY YOUR BRAIN LOVES IT
This bowl combines nutrients that protect neurons, sharpen focus, lower inflammation, and support calm, stable energy. A blend of antioxidants, omega-3s, lysine-rich grains, minerals, and steady carbs — perfect to nourish your brain from the inside out.

🔍 WHY THIS IS A *BRAIN BOWL*

• QUINOA → lysine-rich grain for cell repair, immune support & stable energy. Less arginine-heavy than oats → helpful if prone to cold sores.

• BERRIES → anthocyanins improve blood flow to the brain & protect against oxidative stress.

• WALNUTS → omega-3 fatty acids for synaptic health, learning & mood balance.

• (SOY) YOGURT → probiotics for the gut–brain axis.
A healthy gut = clearer thinking & balanced mood.

• CINNAMON → stabilizes blood sugar → calm focus & reduced brain fog.

• FLAXSEED → plant-based omega-3 for nervous system support.

• BANANA → potassium supports nerve function & inner calm.

This combination = natural brain fuel:
Better concentration, less inflammation, more mental clarity.

🥣 RECIPE — QUINOA BRAIN BOWL
• 4–5 tbsp cooked quinoa
• 3–4 tbsp Greek yogurt
(or soy yogurt for vegan)
• A handful of blueberries or mixed berries
• 1 tbsp walnuts or almonds
• ½ banana (optional)
• 1 tsp honey or maple syrup
• ½ tsp cinnamon or turmeric
• Optional: flaxseed, chia seeds, or cacao nibs

Layer everything in a bowl & enjoy slowly.

✨ MICRO ACTION OF THE DAY
Slow down & taste.
Presence nourishes the mind.

12/01/2025

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12/01/2025

DAY 1 — THE AWAKENING
Wisdom Adventure Calendar ✨

🧠 Today we begin with coordination — playful, precise hand drills that activate both hemispheres and sharpen your mental clarity.

💫 TODAY’S DRILLS

1️⃣ **Finger–Thumb Taps**
Index and thumb touch rhythmically, switching hands.
→ fine motor activation & prefrontal engagement

2️⃣ **Opposite Fingers (Index + Pinky)**
One hand shows the **index finger**, the other hand shows the **pinky**.
Then switch sides simultaneously.
→ pattern switching, hand independence & focus

3️⃣ **Overhead Circle + Belly Tap**
One hand circles above the head while the other taps the belly.
→ dual-task integration & midline coordination

**Palm + Two-Finger Switch (Index + Middle)**
One hand shows the palm, the other shows index + middle finger — then switch.
→ neural flexibility & controlled transitions

4️⃣ **Fist + Opposite Gesture (Thumb / Pinky)**
One hand: fist with thumb out.
Other hand: fist with pinky out.
Switch sides in rhythm.
→ complex coordination & neural adaptability

5️⃣ 6️⃣ **Palm + OK-Sign Switch**
One hand shows an open palm, the other forms an OK-sign — then switch.
→ pattern flexibility & sensory precision

✨ MICRO ACTION OF THE DAY
Before you begin, take a slow, conscious breath.
Move with intention. Awareness is the upgrade.

11/26/2025