Welcome
Join Melissa for her first DoYogaWithMe Challenge! Her Basics and Beyond 7-Day Yoga Challenge will take you through a series of beginner classes that gradually build on each other, helping you to progress, improve your skills, improve mobility and strengthen your body.
Each class is under one hour and focuses on a different way to move. You’ll learn how to use your breath to engage your core, twist and backbend with integrity, side stretch and forward fold with ease. Then on the last day, you will integrate everything you’ve learned! Melissa also includes a wonderful, short savasana at the end of each day.
Bringing back the basics makes this challenge perfect for all levels. Whether you’re just beginning your journey or are more of a seasoned yogi, this series offers accessible classes for everyone.
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Day 1
Basics and Beyond : Breath and Basics
Difficulty: Beginner
Props: Block
Day 1 begins with a gentle, full body practice that teaches you basic yoga positions and how to connect your breath to your core. It also introduces you to the different shapes that you will work into throughout this challenge.
Day 2
Basics and Beyond : Balance
Difficulty: Beginner
Props: Block
Building on everything you've learnt in Day 1, Melissa teaches you how to balance on your feet and on all-fours using your breath, core and leg strength in this strong but gentle class.
Day 3
Basics and Beyond : Gentle Backbends
Difficulty: Beginner
Props: 2 Blocks, Blanket
Learning to backbend carefully and effectively can have many benefits. On Day 3, you learn how to perform gentle backbends on your back, stomach, all-fours and standing while engaging your deep core muscles to keep your back feeling strong and safe.
Day 4
Basics and Beyond : Side Stretches
Difficulty: Beginner
Props: Block
Bend and stretch in this fun, fulfilling class on Day 4 that focuses on side bends and stretching out the sides of your torso. This class is also perfect for a morning practice.
Day 5
Basics and Beyond : Twists
Difficulty: Beginner
Props: 2 Blocks
Get ready for some twists! This short and sweet class on Day 5 focuses on various twisting poses, helping to release the spine while also getting into the hips and shoulders for a full body practice.
Day 6
Basics and Beyond : Forward Folds
Difficulty: Beginner
Props: 2 Blocks
On the second to last day of the challenge, Melissa slows it down a little by taking you through a slower paced practice that focuses on forward folding in standing and seated poses.
Day 7
Basics and Beyond : Full Body Integration
Difficulty: Beginner
Props: 2 Blocks
Congratulations! You made it to the final day of this challenge! Today you will bring together everything you've learned over the course of this week.
In Conclusion
We hope you enjoyed this challenge. Comment below if you have anything to share with the DYWM community!
Comments
roadsofa 2 weeks ago
Thank you Mellisa. This 7 day challenge was excellent. I highly recommend it for beginners or anyone returning to yoga.
pg918 2 months ago
Just finished Day 7! Have been sedentary for a number of years and Covid hasn’t helped. Thank you, Melissa!! Looking forward to regaining peace of mind and improving my flexibility.
tbosworth 3 months ago
Hi, Melissa! Just popping in to say thank you so much for this 7-Day Challenge. I have thoroughly enjoyed it three times now! I'm about to start it for the fourth time and I definitely have been feeling a little stronger and steadier each time. I love the feeling of progress. The whole series is such a great whole-body stretch and body wake-up. Sometimes I alternate days with David's "Hips, Hamstrings, and Lower Back" for concentration on those areas of need because hiking and walking are my main exercise other than my laptop time on the floor with you. Love it so much! You are awesome. THANK YOU!
SandrineThinnes 7 months ago
I've practiced this challenge over the past week. I fully enjoyed it and I have learned so much even though I am practicing yoga on a daily basis since 8 years. I have noted that one should always revisit the basics so as to keep the body in alignment and use the right muscles to go through or support the poses.
Joy Michelle 7 months ago
This was a great series. I recommend it for beginners and those more advanced.
Melissa, if you read this, I thoroughly enjoyed your lessons. You have a great presence about you and I found your classes to be motivating and calming. Namaste.
Carrie Compton 9 months ago
Melissa I thoroughly enjoyed this 7 day challenge! Thanks for your wonderful presence and style of guiding. Your words of instruction are perfect and I rarely have to divert my attention to the screen to see what I'm supposed to be doing. Thank You and Namasta!
marobinson58 9 months ago
Hi Melissa, that was a great 7 day course. Overall I think i did OK. I am a relative beginner to Yoga, 62 YO male (Retired Soldier). Can you recommend a continuation program for me. Thanks in advance.
Sandra Stedinger 9 months ago
I want to start on the Basics an Beyond class. Is this done on my own schedule? How do I get started? // Sandy
David Procyshyn 9 months ago
Hi Sandy. You can begin when you want to. You're meant to do one class per day, but you can take a break anytime if you need to.
twilightbat 9 months ago
I wrote a comment to one of the videos, but I should have done it here : THANK YOU for this! It is ideal to regain some footing after a bout of fatigue – the sessions are short enough that I won't recoil from the effort, challenging enough that I definitely feel I have been working. Plus the Melissa Touch: a wonderful, pressure-free way to make us listen to our body, its discoveries, and its preferences. I feel I understand better some of the poses I have been doing for years.
KaCee51 9 months ago
After finishing this challenge what would you recommend next?
David Procyshyn 9 months ago
Hi there. I would recommend Rachel's 7-Day Challenge. It's a little more challenging and it's very good,
Camomilla 9 months ago
I've just finished this series and I LOVED it. I have to admit I am partial to Melissa because I love the way she teaches (her morning hatha yoga video must be my favorite ever), but this even exceeded my expectations. The sequences were very relaxing; they might be "easy" but I find that the slow pace allows me to concentrate more and to give 100% of my attention to what I am doing, which is a big challenge. Highly recommended!
StevenLudmon 9 months ago
Thanks for the course Melissa, just finished it this morning, loved it!
Ready to start the next challenge tomorrow...
MaryRose Metcalfe 10 months ago
Thanks for your email Melissa. Tomorrow I will do the last class in the 21-day whole body practice that being your long restorative practice and then I plan to dive into this new 7 day practice. I look forward to seeing you at Salt Spring as the world should be back to normal by then.
MR