A 30-day yoga challenge can be the best way to kick-start your yoga routine, to establish a strong practice and realize the many benefits that come with practicing yoga daily. This beginner level 30-day challenge will feature carefully chosen beginner yoga classes from a variety of our teachers, and will progress through the body while increasing in difficulty and depth. There are many gentle classes that allow you to rest, evenly balanced with the ones that push you a bit harder. It's fun and you will learn a lot about yourself!
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. There are two options for this yoga challenge: beginner and intermediate. Each day will showcase two classes, one for beginners and one for intermediate yogis. You can choose the class that is most suitable for your skill level. Each challenge level was designed to flow from one class to the next. Therefore it is a good idea to remain on the same level for the duration of the challenge.
For those who would like to receive their class delivered directly in their inbox every day you can sign up for the 30-day challenge mailing list here.
Please note: The intermediate challenge has been moved to it's own separate challenge. You can find it here.
Week 1
Day 1
Hatha Yoga for Grounding
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
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
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
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
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
Yin/Yang Yoga for the Shoulders and Upper Back
Difficulty: Beginner
In Day 6 we come back to the often oh-so-tight shoulders, neck and upper back, with Sarah-Jane helping you deepen the release with yin yoga poses that target the upper back, arms and shoulders, then a flow that helps release those areas again, along with the hips, quads and spine.
Day 7
Spinal Care for Beginners
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
