Early Morning routine 

Holistic Oasis Office Package

Daily Program (±55 Minutes)

Mind this program is easy going. Relax whilst - never fanatic - only low impact easy doable low reps non boring 

*=Target more muscle groups 

 

1. Ayurvedic Cleanse (5 Minutes)

  • Tongue scraping
  • Sinus rinse with neti
  • Detox drink (activated charcoal and herbs)

2. Performance Booster Program (10 Minutes)*

  • Warm up slowjogging: minimal around the building or longer
  • Stretching (8 poses)
  • Cardio (jumps jacks, sides L-R, back front, twists all x8,
  • Skipping 3×8 =set (can make more sets)
  • Rebounding

3. Neck & Eye Rotations (4 Minutes)

  • Neck rotations: Front, side, left, right, up, down+ Ear to shoulder: Left, right+ Head rotation: Left, right
  • Eye rotations: Left, right, up, down, full left, full right + "Flower" pattern: Trace the shape of an 8 with eye movements

4. Shoulder, Spine & Hip Rotations (4 Minutes)*

  •  Shoulder rotations: Backward and forward
  • Spine rotations: twists > circling
  • Hip rotations: circling 

5. Break (2 Minutes)

  • 1L alkaline electrolyte water

6. Balance / Coordination (4 Minutes) 

  • Tree pose
  • Dancer pose
  • Stand on one leg lift knee to breast 
  • Eyes closed
  • Walk backwards

 7. Srength (6 minutes) *

  • Plank front-back-sides + arm movements each plank position: 8-16 or 24 sec 
  • Pushups from plank position 8 
  • Dips from plank position 8
  • Wall-sit + 8 x 8 arm movements
  • Pull ups minimal on

8. Stretch (4x2=8 minutes) *

  • Neck - shoulders
  • Elbows- fingers
  • Spine
  • Hips
  • Abductor's 
  • Adductors
  • Hamstrings 
  • Ankle

9. After Activity Care (5 Minutes)

  • Dry skin brush lymphe - circulation activation
  • Cold water skin rinse - circulation and works better than coffee 
  • Apply of magnesium-based skin product
  • Consume Superfoods green and superfoods vitamin C + prebiotic drink

10. Gratitude Journaling (1 Minute)

  • Write 8 things you're grateful for

11. Get Dressed & Take Away (4 Minutes)

  • Get dressed for work
  • Take away smoothie bowl and brain booster milkshake

*Combined movements targeting more muscle groups 

This concise daily program aims to provide a holistic experience to enhance work-life balance and improve overall well-being for office professionals.

This program is developed by Ni Wa, she is a  certified holistic physio since 1988

She has been into many sports. Windsurfing, athletics, skiing, yoga, hiking, martial arts, more.

Further she is a lifestyle specialist with emphasis on holistic wellbeing. She is a raw superfood chef. Her foods must be as healthy as well super delicious. 'Otherwise it makes no sense" she states. 

 

Holistic Oasis Experiences by Palm Oasis Café & Center

The Palm Oasis Café & Center, a branch of the Date Fruit Project, offers three High Performance Packages designed to enhance well-being and productivity through a holistic approach. The center features a raw superfood café, a shop for superfoods and lifestyle items, and gift packages highlighting the star ingredient: dates.

 

1) Morning Oasis Practice: A 55-minute program including Ayurvedic cleansing, energizing exercise, rotations, balance & strength activities, and a nutritious breakfast.

2) Midday Rejuvenation Session: Relax with a yoga session, cardio booster, rotational movements, and enjoy a delicious, vitamin-rich lunch.

3) After Work Unwinding Package: Unwind with a serene atmosphere, high tea, vegan delights, a nutritious dinner, herbal tea, and a reflection journaling & goal-setting session.

Each package is designed to revitalize your energy and create a harmonious balance throughout your day, all while showcasing the unique flavors of dates and promoting a healthy lifestyle.