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Affirmation workout

Lifestyle — Posted 14/09/15

A flowing workout to help you stretch out, strengthen your body and calm your mind.

Affirmation is a flowing sequence of yoga and pilates-based exercises accompanied by positive and empowering affirmations. The intention of this workout is to empower and inspire while developing functional strength throughout the body. 

Why it's good for you

Affirmation is a true union of mind, body and spirit. While developing the body's strength, alignment and agility, this workout also serves to enhance self-awareness and mental strength by facilitating a dialogue with self. 

Who should try it?

Anyone who is looking to condition, tone, strengthen and lengthen their body, as well as anyone who needs to take some time out for themselves.


Have a bottle of water with you to stay hydrated throughout, as some of the movement sequences will generate a fair amount of heat in the body. Wear comfortable clothing that allows you to move freely. 

The workout

Flow through a sequence of the following moves at a speed and intensity that suits you:

1. Downward dog

2. Bridge

3. Deep squat

4. Tree

5. Rear lunge

6. Hundred

Keep scrolling to see how each move is done!


1. Downward dog

• Start on your hands and knees with your toes tucked under. 

• Exhale as you lift your knees from the floor and push your tailbone up towards the ceiling, forming an upside-down V shape with your body. Focus your weight through your heels. 

2. Bridge 

• Lie on your back with your knees bent and the soles of your feet on the ground. Exhale and lift your pelvic bone towards the sky. 

• Slowly, peel your lower and mid-back away from the ground, one vertebrae at a time, until your knees, hips and ribs all form a straight horizontal line, with the energy flowing out through your knees. Take care not to let your hips sink down.

3. Deep squat

• Stand with your feet as close together as possible and lower down into a deep squat, as if sitting into a low chair. Keep your heels on the ground if you can; otherwise, support them on a folded mat. 

• Separate your thighs slightly wider than your torso. Exhale as you lean your torso forward and fit it snugly in between your thighs. Press your elbows against your inner knees and bring your palms together into a salutation pose. 

4. Tree

• Stand with your feet together and your arms at your sides, palms facing forward. 

• Reach down with your right hand and clasp it around your right ankle. Draw your right foot up and place the sole of the foot against your inner left thigh (or your knee or ankle, if this is too much of a stretch).

• Raise your arms straight above your head, reaching towards the sky. Gaze at a fixed point in front of you to assist in maintaining balance. 

5. Rear lunge 

• Begin with your feet shoulder distance apart, knees bent at a 45-degree angle, hands in prayer position in front of your chest. 

• Step the right foot back and bend the left knee to come into a deep lunge. As you step back, open your arms out to the sides of the body with palms facing forward. 

• Step the right foot forward to return next to the left and bring your hands back to prayer position. 

6. Hundred

• Start lying on your back with your knees bent and your feet on the floor. One at a time, raise your legs so the knees are at a 90-degree angle or 'tabletop' position. 

• Move your eyeline to your knees, inhale and engage your core to prepare. As you exhale, fold your ribs to hips to come into an abdominal contraction. You can also extend your legs out straight in the air to make this move more challenging. 

• Hold the contraction for a fast-paced count to 100. 


This affirmation workout was provided by Jayde Flesser from Pure Health Clubs, with moves demonstrated by Marina Perry. 

Exercise safely: See your doctor for advice before starting any new exercise program, especially if you have any existing health concerns or you are just starting out. Find out more about exercise safety from the Better Health Channel.

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Tags   Exercise Yoga Pilates Lifestyle Medibank Feel Good program
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