If you are looking to establish a stronger practice so you can improve your strength, flexibility, balance and overall well-being, a 30-day challenge is a great way to do that. This intermediate level 30-day challenge will feature 30 hand-picked classes from our vinyasa and power yoga class library, with a deeply satisfying progression that builds toward more challenging classes, deeper openings and ultimately a fun, 30-day yoga journey. It is designed to have more gentle classes when you feel like your body needs a break, while pushing you just enough to make you sweat and look forward to tomorrow.
Welcome
Welcome to our Transform Your Life 30-Day Yoga Challenge. This challenge was meant to run only for the month of January, but due to the huge success of the challenge and the number of emails we've received, we are going to leave this up for you to do anytime.
If you would like to receive the daily classes via email, please join our mailing list below.
Week 1
Day 1
Back to the Mat
Difficulty: Gentle Intermediate
The Intermediate 30-Day Challenge begins with one of Fiji's most forgiving vinyasa yoga classes, Back to the Mat, which is designed to renew your practice, recover from a long night (or a long year!) or start a more dedicated yoga practice.
Day 2
Power Yoga for Love Love Love
Difficulty: Gentle Intermediate
Day Two inspires you with three kinds of love: self love, giving love and receiving love, with the amazing Tracey as your guide. Open up your heart and feel the love that flows within!
Day 3
Ignite Your Shakti
Difficulty: Intermediate
The third day brings you a quick burst of energy compliments of Fiji, with beautiful, clear instructions and a challenging flow that may end up being one of your favorites.
Day 4
In the Moment
Difficulty: Intermediate
Your fourth class brings you into the moment, with a vinyasa flow that will knock your socks off, lift you up into poses you may not have done before and leave you with a big smile.
Day 5
Yin/Yang Yoga for the Spine
Difficulty: Intermediate
We slow down a bit for day 5 with Sarah-Jane, as she helps you wake up your spine with calm, slow transitions, gentle instruction and a number of wonderfully deep stretches.
Day 6
Yummy 30
Difficulty: Intermediate
Day six is a Friday so we're ending the work-week in style with Fiji's very popular 30-minute Yummy 30. It's a little more gentle in the realm of Fiji's classes and is full of fun pose combinations.
Day 7
Heavenly Hips
Difficulty: Challenging Intermediate
It's Saturday and time for Rachel's epic, full-length, fun and challenging flow that targets the hips and hamstrings. Rachel shines in her delivery, making very hard poses accessible to almost anyone.
Week 2
Day 8
Happy Feet
Difficulty: Intermediate
We bring the energy down for day 8, down to our foundation and our feet. This class helps you establish balance, ankle strength and flexibility, toe flexibility and a feeling of being rooted to the earth.
Day 9
Morning Wake-Up and Flow!
Difficulty: Intermediate
In this brand-new class, Fiji helps you break through the Monday morning blues with vigor, strength, power and focus. Wake-up and feel great with this power yoga flow!
Day 10
Open Your Hips and Fly
Difficulty: Challenging Intermediate
Full of positive energy and challenging poses, this class will not only open your hips, it will open your shoulders and legs and teach you refreshing approaches to common poses.
Day 11
Loving Yourself
Difficulty: Intermediate
Tracey is a master at weaving heart-felt poetry with a challenging vinyasa flow and this one is all about releasing tightness and sending you away with some self love.
Day 12
Rise and Shine
Difficulty: Intermediate
This class is the perfect quick, get-the-heart-pumping flow to begin, continue or end your day. It's intense and seems to cover all the bases within such a short amount of time.
Day 13
Nourish Your Soul
Difficulty: Intermediate
Friday brings us Tracey's well-loved full-length class where she slows down the flow, deepens the stretches and helps you feel revitalized and soul-nourished.
Day 14
Power Yoga for Shoulder Stability
Difficulty: Challenging Intermediate
Even though this class is very challenging, Fiji takes the time to remind you to go slow and establish proper alignment before taking on a difficult pose like an arm balance.
Week 3
Day 15
Bedtime Vinyasa Yoga
Difficulty: Gentle Intermediate
Note: even though this is a bedtime class, it can be done anytime of the day. Sunday brings us Tracey's sweet, perfect bedtime practice, ensuring that you sleep well before you take on the second half of your 30-day challenge.
Day 16
Up, Down and All Around
Difficulty: Challenging Intermediate
We almost categorized this full-length class as advanced, so get ready to be challenged! It may be a long class but it goes by quickly and energizes you throughout. It's powerful, fun, helps you return to the foundations of each pose and stretches you out throughly.
Day 17
After Work Revitalizer
Difficulty: Gentle Intermediate
Day 17 brings you a shorter class, but remarkably thorough and satisfying. Living up to its name, it will help you feel refreshed, relaxed and revitalized.
Day 18
Power Yoga for Motivation
Difficulty: Intermediate
The mid-week blues can be helped with the motivating words and vinyasa flow of Tracey. Her smooth instruction is complimented with sweet pauses, allowing you to take the class in fully.
Day 19
Bend and Bind
Difficulty: Gentle Intermediate
David's clear, precise guidance helps you move through this flow effortlessly, while establishing the fundamentals within challenging poses like arm binds and deeper stretches.
Day 20
Twisty Twists
Difficulty: Challenging Intermediate
With the motivation you gained from Tracey on Day 18 and the foundation of creating binds with David on Day 19, the transition into a class with Crista will feel just right, as she deepens the twists and challenges you in so many ways.
Day 21
Prana, Pulse Flow
Difficulty: Challenging Intermediate
With perfect pacing and sequencing, Tianne presents another full-length class with a tough flow, including headstand, foot balances, plough and a calmness that is contagious.
Week 4
Day 22
Breaking Down Barriers
Difficulty: Intermediate
Tracey has a way of pushing your boundaries that feel both challenging and satifisfying. Day 22 is all about breaking them down, with an intentional vinyasa flow that helps release the hips, legs and shoulders.
Day 23
Vinyasa for Vitality
Difficulty: Intermediate
No matter how much time she has, Fiji seems to hit all the right spots. Join her in this beautiful forest class, designed to build heat and energy and release your tight spots.
Day 24
Sacred Expansion
Difficulty: Intermediate
Ron's beautiful imagery is one reason why he's so popular and he shines in this brilliant yoga class. Ron helps deepen your understanding of the role of breath in yoga.
Day 25
Feel the Love
Difficulty: Intermediate
Full of positive energy and love, this class opens you up from head to toe, particularly the spine, shoulders and heart. Tracey's guidance will soothe and nurture you.
Day 26
Hip Flexor Heaven
Difficulty: Gentle Intermediate
This class is wonderful if you have tight hip flexors (psoas and quadriceps) and is great for athletes, office workers and anyone who want to improve range of motion in backbends.
Day 27
Birds of a Feather
Difficulty: Intermediate
After you're done stretching out your hip flexors with David, Fiji's there to guide you through a fun vinyasa flow that integrates three bird-related poses - crow, or crane, pigeon and eagle pose. Get ready to fly like a bird!
Day 28
Expand Your Horizons
Difficulty: Challenging Intermediate
Day 28 of our 30-day intermediate yoga challenge features Tracey's inspirational class that encourages you to push your boundaries in balanced, joyful way. It will challenge your shoulder strength and balance and the vinyasa flow just might make you sweat! Note: This is the last class that is considered challenging intermediate.
Week 5
Day 29
Chakra Flow
Difficulty: Intermediate
Beginning with a gentle flow, Fiji takes time to move into more challenging poses, such as dancer's pose and half moon, while always keeping focussed on prana and the chakra system. Moving toward the end of the 30-day challenge, we're winding down toward day 30, which will be more restful and rejuvenating.
Day 30
Renew and Restore I
Difficulty: Gentle Intermediate
We finish the 30-day Intermediate Yoga Challenge with the wonderful Fiji and a perfect balance of a vinyasa yoga flow and a deeply restful restorative yoga sequence. It's the ideal class to complete your 30 days of yoga!
In Conclusion
Congratulations you have completed the 30-day challenge! Please tell us what you thought about it in our forum.
Comments
Itsmaha 5 months ago
This challenge was a great mix of teachers and classes. It was an experience that I very much enjoyed and looked forward to each day. Even though I couldn’t always do the peak poses, I felt that I got stronger and more flexible as I progressed through the classes. Thank you DYWM!
logicfollows 1 year ago
I'm so glad my family and finished this entire challenge together during quarantine! What a wonderful sequence of classes, the ordering was perfect. We learned a lot, and all found different things that we enjoyed in yoga. It kept our family all in good health and spirits.
suewilliams12@l... 1 year ago
Loved this challenge. I liked that there were different lengths so I could make it suitable to more or less time. I didn't necessarily do these in exactly this order but instead moved gradually through to meet the needs of each morning. Great selection of classes, excellent!
Ilypenny 1 year ago
I haven't been able to complete this program in exactly 30 days. Being a mom I just dont always have time to myself everyday but I've been doing it as much and as best as I can and I must say even still this program has changed me spiritually and physically. I ABSOLUTELY LOVE IT. Also, it is refreshing to have a laid out plan from different teachers that coordinates to enhance your practice and mixes things up each day so it doesnt get repetitive at all; rather than try to shuffle through youtube videos trying to pick one out each day. Thank you so much for all your programs and free videos! They are actually life changing ❤
Linda Jackson 2 years ago
I am new to your site and looking forward to trying classes. This challenge looks interesting but I travel on and off and I am not always able to do yoga while away. I see that the classes are sent to our email daily. I don't really want to skip a class so can I miss doing yoga some days but go back to a previous class so I can do them all in order. For example, I may take thirty five days to do all thirty. I know that's not the intent of the challenge but sometimes it just can't happen on certain days.
Ilypenny 1 year ago
I did it at my own pace and I still felt amazing results!
carolzmq 2 years ago
I have been doing the challenge this way. I am doing class 26 today but have probably been working at the challenge for about 30 days. I'm still seeing and feeling great results. Life happens (:
ag329 2 years ago
I finished this 30 day challenge and found it to be incredibly rewarding. To be honest, I took a few days off towards the end to go out of town and I'm sorry I did. I missed it! :) It's been a great experience and I've enjoyed the variety of classes and instructors. :)