Transform Your Life 30-Day Yoga Challenge - Intermediate

30 days | 30 classes

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.

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Week 1

Day 1

Back to the Mat

Duration:
39
:
08
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Duration:
25
:
15
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
23
:
01
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Duration:
51
:
25
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Day 6

Yummy 30

Duration:
28
:
36
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Duration:
68
:
45
User avatar for Rachel Scott
Instructor Rachel Scott

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

Duration:
40
:
31
User avatar for Rachel Scott
Instructor Rachel Scott

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!

Duration:
20
:
00
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Duration:
50
:
54
User avatar for Crista Shillington
Instructor Crista Shillington

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

Duration:
32
:
39
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
35
:
11
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Duration:
62
:
45
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Week 3

Day 15

Bedtime Vinyasa Yoga

Duration:
17
:
48
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
1
:
13
:
55
User avatar for Crista Shillington
Instructor Crista Shillington

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

Duration:
15
:
44
User avatar for Rachel Scott
Instructor Rachel Scott

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

Duration:
46
:
31
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
16
:
22
User avatar for David Procyshyn
Instructor David Procyshyn

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

Duration:
50
:
14
User avatar for Crista Shillington
Instructor Crista Shillington

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

Duration:
63
:
18
User avatar for Tianne Allan
Instructor Tianne Allan

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

Duration:
40
:
48
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
19
:
46
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Day 25

Feel the Love

Duration:
43
:
23
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
35
:
30
User avatar for David Procyshyn
Instructor David Procyshyn

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

Day 28

Expand Your Horizons

Duration:
40
:
07
User avatar for Tracey Noseworthy
Instructor Tracey Noseworthy

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

Duration:
43
:
10
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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

Duration:
50
:
19
User avatar for Fiji McAlpine
Instructor Fiji McAlpine

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.