7-Day Beginner/Intermediate Hatha Yoga Challenge

Beginner/Intermediate | 1 Week | 1 class/day

Welcome

This 7-Day Hatha Yoga Challenge gives beginner to intermediate students the opportunity to challenge themselves to a full week of dedicated practice that starts with the fundamentals and increases in intensity and difficulty as it goes along. In daily classes of 45 minutes or longer, you’ll have the chance to work with David, Rachel, Melissa and Guy, all of whom are dedicated to making sure you progress holistically and sustainably.

To join: This challenge is free for everyone.

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Share your experience with us in the comment section below!

Week 1

Day 1

Maintain Alignment in Seated Poses

Duration:
43
:
11
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner
Equipment: Strap, Block, Blankets

We begin the 7-Day Challenge with David’s return to alignment fundamentals. Don’t think that this is an easy class, though. Maintaining alignment in even the simplest poses can be a serious challenge for any level of practitioner. Checking in with the fundamentals now will set you up for success in the week ahead.

Day 2

Slow Flow: Focus on Breathing

Duration:
45
:
05
Guy Friswell
Instructor Guy Friswell

Difficulty: Beginner
Equipment: Block

Guy leads you through a 45-min hatha yoga flow that focuses on your breathing, a key aspect of any yoga practice. His clear guidance and gentle sequencing make this a satisfying, meditative flow that will help you establish the building blocks to make every practice safe and effective.

Day 3

A Well-Rounded Challenging Beginner Flow

Duration:
54
:
06
Rachel Scott
Instructor Rachel Scott

Difficulty: Challenging Beginner
Equipment: None

Rachel is known for keeping you focused and aligned while pushing your boundaries safely. In your first challenging beginner class, you’ll be taking the fundamentals you learned on days one and two and applying them to a more challenging flow. You will be moving through a variety of asanas, including standing poses, seated stretches, reclining postures and core work.

Day 4

Go With The Flow

Duration:
45
:
27
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Beginner
Equipment: Block

On day 4, Melissa takes it down a notch and guides you through a thorough, slightly more gentle, full-body class that pays particular attention to your hips, legs and spine. Her pacing will help you settle and relax and the nice long savasana will help you release any remaining tension and stress.

Day 5

Marichyasana I: Strength and Stretch

Duration:
52
:
19
David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner
Equipment: Block, Bolster

David jumps in for day 5 with the first of his 2-part series leading you into a seated arm bind pose called marichyasana I (A) or pose dedicated to the sage Marichi I. David teaches you how to strengthen and stretch the legs, back, hips and shoulders in a way that prepares you for the peak pose, which you can do in the second class of this series, Marichyasana II: Full Pose (you will need to be a subscriber for this class).

Day 6

Deep Hip Opening Flow

Duration:
63
:
25
Melissa Krieger
Instructor Melissa Krieger

Difficulty: Beginner
Equipment: Block

Melissa is back for day 6 with a hatha yoga flow that digs deeper into the tension of the hips, legs and back, while slowly building up to more challenging poses. Her calm guidance and gentle pacing make this class accessible to most students.

Day 7

Bow Pose: Core Strength

Duration:
54
:
05
Rachel Scott
Instructor Rachel Scott

Difficulty: Intermediate
Equipment: None

Rachel is back for the final day of this 7-day challenge, with the first in her series of four classes that help you progress toward bow pose (dhanurasana). This invigorating intermediate flow works your core while cueing the alignment you will need to move into any deep backbend. Near the end of the class, Rachel will take you into camel pose (ustrasana), a backbend that is accessible to most students, before a brief cool down and a much deserved savasana. Congratulations on completing the challenge!

In Conclusion

Congratulations! Share your experience with us in the comment section below!

Comments

rebeling 1 month ago

I agree with the other comments that Day 7 is a big leap from the previous 6 days! Tough to keep up while thinking about all the great stuff I learned in prior 6 sessions. Having said that, I loved Day 7 and will continue to work towards managing it, (every other day though! ;)

Sooz03927 2 months ago

I have been missing rigorous vinyasa classes since my studio closed and Rachel’s class was the perfect challenge level for me. I have been weight training for three years now (since I turned 60) so I was able to keep up with the pace and stay on breath, but it was tough toward the end! The flow includes many warriors and chair poses, and lasts a good 35 minutes without a break. Phew!

MaryRose Metcalfe 4 months ago

This was a great 7-day challenge. Even though I have done these practices separately in the past, it was a great mix of beginner II and intermediate I (at least that is how I would categorize this challenge). It did have all my favourite teachers too so that was a pleasure.

There are so many wonderful practices on DYWM that sometimes it takes me a while to make my selection for my mornings but the challenges make this easier as I just go from one practice to the next with complete trust in DYWM's guidance and appropriate selections for each of the challenges.

oakhazel 5 months ago

I really enjoyed the challenge. I couldn't complete the last lesson at the cracking Intermediate II pace but that was to be expected. I think after doing all the lessons and seeing all the comments for the last class, that the last class doesn't belong in this series. Thank you. Keep the challenges coming - how about a Nicky Jones challenge?