Transform Your Life 30-Day Yoga Challenge - Beginner

30 days | 30 classes

Welcome

Welcome to our Transform Your Life 30-Day Yoga Challenge. This challenge was originally meant to run only as a new year's 30-Day Yoga Challenge but due to the huge success and the number of emails we've received, we are going to leave this up for you to do anytime. The challenge is designed to flow from one class to the next in a way that feels good in your body.

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Week 1

Day 1

Hatha Yoga for Grounding

Duration:
49
:
03
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Gentle Beginner

We start the Beginner 30-Day Yoga Challenge with Melissa's newest hatha yoga class, a class that establishes your foundation with breathing, relaxation and a sequence of gentle, hatha yoga poses. Her style and attention to detail makes Melissa the perfect candidate for Day 1.

Day 2

Yoga for Stress Relief

Duration:
29
:
12
David Procyshyn
Instructor David Procyshyn

Difficulty: Gentle Beginner

David's Yoga for Stress Relief continues our focus from Day 1 on relaxation and breathing, while teaching you techniques that help you let go of stress and anxiety. You will feel rested, relaxed and rejuvenated after doing this 30-minute class.

Day 3

Hatha Yoga for Self Care I

Duration:
29
:
27
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Gentle Beginner

Day 3 brings a longer class, more movement and longer holds in the poses. Hatha Yoga for Self Care II has a nice combination of deep stretches and flow, balancing them in a natural way that feels good for the body.

Day 4

A Deep Release for the Shoulders and Neck

Duration:
49
:
43
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner

Day 4 continues the progression toward more movement and more energy. One of David's most popular hatha yoga classes, he moves you through a slow flow that is both demanding and deeply satisfying, even though it's gentle. The release for the shoulders, neck and arms will make you very happy.

Day 5

Settling Into Relaxation

Duration:
26
:
50
Satiya Channer
Instructor Satiya Channer

Difficulty: Gentle Beginner

We transition to standing for the beginning of Satiya's Settling Into Relaxation. Her sweet teaching style makes balancing so easy - then she moves to the floor and you spend the rest of the class on your back, releasing the hips and hamstrings, with a little bit of core work thrown in.

Day 6

Hatha Yoga for the Hands, Arms and Shoulders

Duration:
20
:
35
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner

In Day 6 we come back to the often oh-so-tight shoulders, arms and hands, with David helping you deepen the release with a nicely-paced hatha yoga class. This class is great for anyone, but paricularly for those working with their hands and sitting a lot, especially at a computer desk.

Day 7

Spinal Care for Beginners

Duration:
61
:
53
Anastasia Hangemanole
Instructor Anastasia Hangemanole

Difficulty: Challenging Beginner

After the deeper work on your shoulders, Anastasia helps you gain more awareness of your spine - it's strength, flexibility and how to heal and protect it. Her calm voice and a good mix of challenging and gentle poses makes this hatha yoga class a delight.

Week 2

Day 8

Release the Neck

Duration:
16
:
08
David Procyshyn
Instructor David Procyshyn

Difficulty: Gentle Beginner

Day 8, which is a Sunday, is a nice day for rest, relaxation and sometimes even a little pampering. Releasing the tension in your neck is one great way to experience a little pampering through self-care. This class stretches all of the major muscles of the neck, also releasing the jaw and upper back.

Day 9

Flow Yoga to Energize

Duration:
47
:
14
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Beginner

We follow David's gentle neck stretch class with Melissa's hatha flow class that will wake you up. Melissa moves this yoga class at a decent pace - it isn't fast, it isn't slow - and it incorporates sun salutations, warrior poses, halfmoon, twists and a lengthy savasana.

Day 10

Hatha Yoga on the Ground

Duration:
16
:
19
Anastasia Hangemanole
Instructor Anastasia Hangemanole

Difficulty: Beginner

From Melissa's hatha flow to energize we move into Anastasia's more gentle, shorter hatha yoga class that will help you calm, relax and stretch deeply. She moves at a gentle pace and moves through a series of poses that stretch the legs, hips and lower back.

Day 11

Deep Release for the Hips, Hamstrings and Lower Back

Duration:
47
:
32
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner

We bring the energy down to the ground with this deeply satisfying hatha yoga class that spends a lot of time releasing the tight muscles around the lower back, hips and legs. You will find this class very beneficial if you are a runner, athlete, office worker or just need the flexibility.

Day 12

Bend and Stretch

Duration:
34
:
50
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Beginner

This class can be the way that you wake up in the morning or how you prepare yourself for a good-night's sleep. Melissa has a way of making you feel energized, nurtured and relaxed all at the same time, while challenging your flexibility and balance in a gentle, encouraging way.

Day 13

Yoga for Inner Strength

Duration:
42
:
31
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Beginner

One of the most fundamental aspects of yoga practice, along with alignment, breathing and awareness, is core stability. On Day 13, Melissa teaches you how to find your inner strength, then teaches you how to incorporate it into a hatha yoga class. Core stability helps you protect and strengthen your lower back so you can move, work, lift and live your life in a way that keeps your spine healthy and strong.

Day 14

Align, Stabilize and Stretch

Duration:
53
:
32
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner

We continue the focus on alignment with David, as he begins with a series of deep releases while lying on your back, then moves you through a challenging flow that emphasizes core strength, stability and proper positioning within all poses that you do.

Week 3

Day 15

Love Yourself

Duration:
32
:
42
Nicky Jones
Instructor Nicky Jones

Difficulty: Gentle Beginner

We move the attention within with Nicky's popular, instrospective class that helps you feel your body, relax your body and mind and learn to love yourself. It can be a hard thing to do and Nicky's gifted guidance will help you get there.

Day 16

Bedtime Yin Yoga

Duration:
42
:
03
Sarah Jane Steele
Instructor Sarah Jane Steele

Difficulty: Gentle Beginner

Note: even though this is a bedtime class, it can be done anytime of the day. Although this class is taught in a way that leads you into a good night's rest, it can be done anytime of the day. Sarah's sweet, gentle approach, along with the deeply calming music, will help you reach a wonderful state of calm and peace.

Day 17

Yoga for the Feet

Duration:
26
:
25
David Procyshyn
Instructor David Procyshyn

Difficulty: Gentle Beginner

Right after Sarah-Janes's yin yoga class that prepares you for a good sleep, we dedicate 26 minutes to the part of our bodies we most abuse, our feet. David teaches you how to massage, stretch, strengthen and release the tension in your poor feet.

Day 18

Breath, Balance and Twists

Duration:
57
:
01
Anastasia Hangemanole
Instructor Anastasia Hangemanole

Difficulty: Challenging Beginner

With a focus on rhythmic breathing, a slow, deliberate pace and a quiet, calm approach to balance, Anastasia's Breath, Balance and Twists is a nice compliment to David's focus on the feet the previous day. The sequencing is quite meditative and the deep stretching at the end sends you off into a wonderful savasana.

Day 19

Yin Yoga for the Lower Back

Duration:
36
:
30
Sarah Jane Steele
Instructor Sarah Jane Steele

Difficulty: Gentle Beginner

Now we take the focus to only the lower back with a series of deep yin poses. If you are not used to yin yoga, you may want to warm up your body before doing this class. It's great for helping ease muscle pain, stretch your legs, hips and back and release lower back tension.

Day 20

Deepening Relaxation

Duration:
48
:
57
Satiya Channer
Instructor Satiya Channer

Difficulty: Gentle Beginner

Satiya methodically releases muscles through wonderful stretches, focused breathing and deep relaxation. This class will help you recover from the previous 4 classes and their attention to the legs and back. Enjoy this sweetly delicious, nurturing yoga class.

Day 21

Core Strength and Stretch

Duration:
54
:
50
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Challenging Beginner

The perfect place to access core is through relaxation, which makes this the perfect spot for this class. Core activation is meant to feel effortless - with some initial hard work - and with Melissa's guidance we think you might experience what that feels like. Core strength can mysteriously help all kinds of physical issues, such as sciatica, knees pain and lower back pain.

Week 4

Day 22

Yin Yoga for the Shoulders

Duration:
34
:
09
Sarah Jane Steele
Instructor Sarah Jane Steele

Difficulty: Beginner

If releasing your shoulders makes you happy, you'll find this class heavenly. Sarah-Jane adds a meditative quality with her deep breathing and covers a remarkable range around the shoulder joints, helping you release all tension around the shoulders, neck and upper back.

Day 23

Yoga for Sciatica Relief

Duration:
41
:
50
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner

From the shoulders, we move on to a source of pain that is way too common, sciatica. This may just be the best class you will find for relief from sciatic pain. This class is remarkably thoroughly too, so you will find benefits as an athlete, office worker, nurse, musician, student or trades person.

Day 24

Morning Slow Hatha Yoga Flow

Duration:
17
:
39
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Gentle Beginner

After the intensity of David's Yoga for Sciatica, your body will appreciate the slow movement of this hatha flow class with Melissa. It progresses gradually before moving into poses that require more attention and focus, allowing you to move with a more meditative state of mind and with more attention to detail.

Day 25

Kundalini Yoga for Beginners

Duration:
78
:
39
Dawn Rabey
Instructor Dawn Rabey

Difficulty: Beginner

If you have never done kundalini yoga, this is a great introduction. If you have, this is a great way to re-experience the fundamentals, open up the kundalini channels and wake up a tired mind and body. It's perfect after a sleep class, since it's so invigorating and energizing.

Day 26

A Yin Practice

Duration:
28
:
27
Satiya Channer
Instructor Satiya Channer

Difficulty: Gentle Beginner

Yin is a nice way to enjoy the energy that you woke up from the kundalini class. It can be surprisingly challenging, making Satiya's calm voice such a pleasure to listen to. Enjoy the depth of what you will experience in this class.

Day 27

Challenging Beginner Hatha Yoga

Duration:
33
:
13
Ron Stewart
Instructor Ron Stewart

Difficulty: Challenging Beginner

Ron takes it up a notch with this challenging beginner hatha yoga class. His classes feel playful, creative and hard, all at the same time. This class covers the body in a thorough way, including forward bends, back bends, twists and plenty of hip, hamstring and lower back stretches.

Day 28

Kundalini Yoga for the Root Chakra

Duration:
29
:
41
Dawn Rabey
Instructor Dawn Rabey

Difficulty: Beginner

Moving into the final days of your beginner 30-day yoga challenge may require some grounding, rest and relaxation. Day 28 is all about grounding, and connecting with the energy of the root chakra, or mula bandha. Dawn's guidance is gentle, clear and precise, helping you settle the energy in your body and mind.

Week 5

Day 29

Yoga for Inner Acceptance

Duration:
34
:
38
David Procyshyn
Instructor David Procyshyn

Difficulty: Gentle Beginner

Now we move toward inner exploration and rest. Today's class uses relaxation and meditation to settle deep into the inner psyche, encouraging you to let go of the different layers of what makes you who you are. After establishing an authentic connection to your inner experience you can learn to accept, love and nourish yourself.

Day 30

Hatha Yoga for Better Sleep

Duration:
39
:
54
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Gentle Beginner

Our final class has Melissa guiding you toward a deep sleep (or a peaceful beginning to your day) with this wonderfully calming, sweetly relaxing, gentle hatha yoga class. She'll spend time on your spine with bends and twists, she'll release your hips and legs and she even shows you how to massage your feet.

In Conclusion

Congratulations! You've completed the 30-day challenge. Please feel free to share your thoughts on the challenge in our forum

Comments

skipd 1 month ago

Hi, I'm all new to yogo an hope it works for me.

axelior 5 months ago

Thanks for your incredible content. I am just starting with this challenge, but already i feel that the classes are giving me lots. Im a doctor and i regularly "prescribe" different yogaclasses to my patients. And since doyogawithme is free, if you dont want to pay, I know that money wont be an issue. You are really helping a lot of people with this page.

SarahViolet 6 months ago

I have always wanted to practice yoga regularly but just couldn’t find an approach that really resonated with me. I found this challenge through a google search and was completely hooked with Melissa’s first class. After finishing the New Years challenge, I came back to finish this one....two months and two challenges later, my life truly has been transformed. Thank you, DYWM!

xjoburg 1 year ago

I have yoga on and off for quite some time but doing yoga with these teachers especially Fiji has been transformative for me. Most weeks I’m able to practice 6 days a week which I love. I do 2-3 classes at the gym and the rest with dywm. Traveling for work I get the opportunity to continue my practice with dywm which is tremendous. Thanks all!!

Neydia 1 year ago

I am truly gratefull for this challenge, a couple of weeks ago I felt in a terrible shape, too scarred and unconfident to go to a class.
Today is day 10, I feel strong, stable and in shape and at ease, going through a rough time personally it truly helps me to get back on my feet.
I am connected with my counscious again, thank you, thank you, thank you

Nilora 1 year ago

I just finnished my last class in this beginner-challenge and feel a little sad that this is over. This month I've tried a lot of new classes, found new favourites, "met" new teachers and even tried some yoga-styles that I hadn't done before. Since I normally have a hard time chosing wich class to do, this was a perfect solution. I guess that I will be back to do this challenge again sometime, but for now I just want to say a huge THANK YOU to the dywm-team for this experience, I appreciate it a lot!

David Procyshyn 1 year ago
Great to hear! Glad you're enjoying it. You have a few options to avoid falling off the wagon. We'll be posting Fiji's 7-Day Chakra Series in early February, so you can do that when it's up. You could also do one of our programs, such as our Energize Your Body and Mind intermediate program. Let me know if you need any other suggestions.
Angeljaz21 1 year ago

Thanks David, I really appreciate you getting back to me. I will add both of these to my list so I don't run out of ideas after the 30 days are up. This website is amazing, thank you all so much!! :)

Angeljaz21 1 year ago

Hi, I just wanted to say that I am loving this challenge! I never thought I would be able to stick to doing yoga every day but having it all set out for me has really helped as all I need to do is show up to my mat and press play, thank you so much. I was wondering what you would recommend to follow this with though? I don't want to fall off the wagon at the end of the 30 days.