Transform Your Life 30-Day Yoga Challenge


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. The first email arrives at 3:00am PST the day after you sign up.

Not sure which challenge to do? Follow these guidelines:

Do the Beginner Challenge if: you have been practicing yoga for a year or less or you most frequently choose beginner classes online or gentle to moderate hatha yoga classes in a studio. The classes will range from gentle beginner to challenging beginner classes and will include restorative and yin classes.

Do the Intermediate Challenge if: you have been practicing yoga for a year or more and you most frequently choose power or vinyasa classes online or at a studio. The classes will range from gentle intermediate to challenging intermediate and will include mostly power/vinyasa yoga classes. 

Important: No matter which challenge you choose, you will most likely feel challenged in many different ways - physically, mentally, spiritually. Remember that yoga is about humility, surrender and experiencing your true self, and sometimes it's better to choose the more gentle path in order to sink into your inner experience. So don't be too concerned about choosing the right challenge during your 30 days of yoga - enjoy the path you are on!

Day 1

day 1 - beginner yoga challengeHatha Yoga for Grounding  49:50 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.

Click here to go to Day 1's beginner class


Day 1 - intermediate yoga challengeBack to the Mat, 39:08, 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.

Click here to go to Day 1's intermediate class

Day 2

Day 2 - 30 day yoga challengeYoga for Stress Relief, 29:12, 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. 

Click here to go to Day 2's beginner class


Day 2 - 30 day Intermediate yoga challengePower Yoga for Love Love Love, 25:21, 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! 

Click here to go to Day 2's intermediate class

Day 3

Day 3 - Transform Your LifeHatha Yoga for Self Care II, 50:34, 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.

Click here to go to Day 3's beginner class


Day 3 - 30 day challengeIgnite Your Shakti, 23:01, 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.

Click here to go to Day 3's intermediate class

Day 4

Day 4 - free yoga challengeA Deep Release for the Shoulders and Neck, 49:43, 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.

Click here to go to Day 4's beginner class


Day 4 - In the Moment, Tracey NoseworthyIn the Moment, 51:25, 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.

Click here to go to Day 4's intermediate class


Day 5

Day 5 - Free Yoga Challenge for beginnersSettling Into Relaxation, 26:50, 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.

Click here to go to Day 5's beginner class


Day 5 - intermediate yoga classYin/Yang Yoga for the Spine, 53:01, Sarah-Jane Steele
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.

Click here to go to Day 5's intermediate class

Day 6

Day 6 - Transform Your LifeYin/Yang Yoga for the Shoulders and Upper Back, 42:00, Sarah-Jane Steele
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.

Click here to go to Day 6's beginner class


Day 6Yummy 30, 29:03, 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.

Click here to go to Day 6's intermediate class


Day 7

Day 7 - Do Yoga With Me 30 day challengeSpinal Care for Beginners, 61:53, 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.

Click here to go to Day 7's beginner class


Day 7 - Intermediate challengeHeavenly Hips, 68:45, 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.

Click here to go to Day 7's intermediate class

Day 8

Day 8Release the Neck, 16:08, 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.

Click here to go to Day 8's beginner class


Day 8 intermediateHappy Feet, 40:31, 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.

Click here to go to Day 8's intermediate class

Day 9

Day 9 - 30 day yoga challengeFlow Yoga to Energize, 47:14, 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.

Click here to go to Day 9's beginner class


Day 9Morning Wake-Up and Flow!, 20:00, 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!

Click here to go to Day 9's intermediate class

Day 10

Day 10 - Do Yoga With Me challengeHatha Yoga on the Ground, 16:19, 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.

Click here to go to Day 10's beginner class

Day 10 Open Your Hips and Fly, 50:54, 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.

Click here to go to Day 10's intermediate class

Da y 11

Day 11Deep Release for the Hips, Hamstrings and Lower Back, 47:32, 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. 

Click here to go to Day 11's beginner class


Day 11Loving Yourself, 32:39, 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.

Click here to go to Day 11's intermediate class

Day 12

Day 12Bend and Stretch, 34:50, 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.

Click here to go to Day 12's beginner class


Day 12Rise and Shine, 35:11, 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. 

Click here to go to Day 12's intermediate class

Day 13

Day 13Yoga for Inner Strength, 42:31, 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.

Click here to go to Day 13's beginner challenge


Day 13Nourish Your Soul, 62:45, 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.

Click here to go to Day 13's intermediate challenge

Day 14

Day 14Align, Stabilize and Stretch, 53:32, 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. 

Click here to go to Day 14's beginner class


Day 14 intermediatePower Yoga for Shoulder Stability, 62:24, Fiji McAlpine
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.

Click here to go to Day 14's intermediate class

Day 15

Day 15 - DYWM 30 days of yogaLove Yourself, 32:42, 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.  

Click here to go to Day 15's beginner class


Day 15 Tracey NoseworthyBedtime Vinyasa Yoga, 17:48, 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.

Click here to go to Day 15's intermediate class

Day 16

Day 16Bedtime Yin Yoga, 42:02, 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.

Click here to go to Day 16's beginner class


Day 16Up, Down and All Around, 73:56, 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.

Click here to go to Day 16's intermediate class

Day 17

Day 17Yoga for the Feet, 26:25, 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.

Click here to go to Day 17's beginner class


Day 17After Work Revitalizer, 15:44, 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.

Click here to go to Day 17's intermediate class

Day 18

Day 18 - 30 days of beginner yogaBreath, Balance and Twists, 57:01, 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.

Click here to go to Day 18's beginner class


Day 18 intermediate challengePower Yoga for Motivation, 46:31, 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.

Click here to go to Day 18's intermediate class

Day 19

Day 19 Yin Yoga for the Lower Back, 36:30, 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.

Click here to go to Day 19's beginner class


Day 19Bend and Bind, 16:22, 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.

Click here to go to Day 19's intermediate class

Day 20

30 day yoga challenge - day 20Deepening Relaxation, 48:57, 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.

Click here to go to Day 20's beginner class


Day 20 intermediate challenge yogaTwisty Twists, 50:14. 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.

Click here to go to Day 20's intermediate challenge

Day 21

Day 21Core Strength and Stretch, 54:50, 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. 

Click here to go to Day 21's beginner class


Day 21Prana, Pulse Flow, 63:18, Tianne Allan (formerly Banerd)
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.

Click here to go to Day 21's intermediate class

Day 22

Day 22Yin Yoga for the Shoulders, 34:09, 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.

Click here to go to Day 22's beginner class


Day 22Breaking Down Barriers, 40:48, 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.

Click here to go to Day 22's intermediate class

Day 23

Day 23Yoga for Sciatica Relief, 41:50, 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.

Click here to go to Day 23's beginner class


Day 23 intermediateVinyasa for Vitality, 19:46, 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. 

Click here to go to Day 23's intermediate class

Day 24

Day 24Morning Slow Hatha Yoga Flow, 17:39, 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.

Click here to go to Day 24's beginner class


Day 24Sacred Expansion, 73:45, Ron Stewart
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.  

Click here to go to Day 24's intermediate class

Day 25

Day 25Kundalini Yoga for Beginners, 78:39, 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.

Click here to go to Day 25's beginner class


Day 25Feel the Love, 43:23, 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.

Click here to go to Day 25's intermediate class

Day 26

Day 26A Yin Practice, 28:27, 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.

Click here to go to Day 26's beginner class


Day 26Hip Flexor Heaven, 35:30, 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.

Click here to go to Day 26's intermediate class

Day 27

Day 27Challenging Beginner Hatha Yoga, 33:13, 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.

Click here to go to Day 27's beginner class


Day 27Birds of a Feather, 36:12, Fiji McAlpine
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!

Click here to go to Day 27's intermediate class

Day 28

Day 28Kundalini Yoga for the Root Chakra, 29:41, 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.

Click here to go to Day 28's beginner class


Day 28Expand Your Horizons, 40:07, 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.

Click here to go to Day 28's intermediate class

Day 29

Day 29Yoga for Inner Acceptance, 34:38, 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.

Click here to go to Day 29's beginner class


Day 29 - Yoga 30 day challengeChakra Flow, 43:10, 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. 

Click here to go to Day 29's intermediate class

Day 30

Day 30Hatha Yoga for Better Sleep, 39:54, 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.

Click here to go to Day 30's beginner class


Day 30Renew and Restore I, 50:19, 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!

Click here to go your Day 30 intermediate class



So gratefull
Neydia 1 week 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 month 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!

Following the 30-Day Challenge
David Procyshyn 1 month 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.
Thank you!
Angeljaz21 1 month 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!! :)

Loving this challenge!
Angeljaz21 1 month 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.