Fundamentals of Practice 7-Day Yoga Challenge

Beginner/Intermediate | 1 Week | 1 class/day

Welcome

This 7-day yoga challenge was designed by Rachel Scott to help you discover or rediscover the fundamentals of yoga, while challenging you as a beginner or intermediate student.

Each day, Rachel will explore one fundamental concept and teach you how to integrate it into your practice. You’ll learn how to set up your foundation, activate through your pelvis, twist and back bend with integrity, engage your core, strengthen and align your shoulders, and bring it all together on day 7 with a final integrative flow. You will also learn how to connect with your breath through basic breathing techniques taught at the end of each class.

By going back to basics, this challenge provides a good foundation to build a safe and rewarding yoga practice, making it perfect for those beginning their yoga journey or seasoned yogis in need of a little refresher.

Sign Up for Inbox Delivery

Week 1

Day 1

Fundamentals of Practice Day 1

Duration:
37
:
19
Rachel Scott
Instructor Rachel Scott

Difficulty: Beginner
Props: 2 Blocks

Day 1 begins with a focus on setting up a solid foundation. Rachel teaches you how to place and activate through your hands and feet to help you remain grounded and stable in any yoga pose.

Day 2

Fundamentals of Practice Day 2

Duration:
31
:
35
Rachel Scott
Instructor Rachel Scott

Difficulty: Beginner/Intermediate
Props: 2 Blocks

Building on the foundation you set up in day 1, Rachel moves on to your hips, showing you how to engage and align through your pelvis in externally rotated poses like warrior 2, side angle and half moon; some of the most common poses in the asana practice.

Day 3

Fundamentals of Practice Day 3

Duration:
29
:
39
Rachel Scott
Instructor Rachel Scott

Difficulty: Beginner/Intermediate
Props: 2 Blocks, Strap (or something else to mark the centre of your mat)

Now that you have found a solid foundation and learned to move with stability and alignment through the hips, it’s time to learn how to twist with integrity. On day 3, Rachel shows you how to turn your upper body without sacrificing the safety of your spine, helping you avoid injury and maximize the benefits of twisted poses.

Day 4

Fundamentals of Practice Day 4

Duration:
26
:
57
Rachel Scott
Instructor Rachel Scott

Difficulty: Beginner/Intermediate
Props: 2 Blocks

On day 4, Rachel leads you gently towards some basic hand balances. Revisiting the foundation you set up in day 1, she shows you how to protect your wrists when weight-bearing and clearly articulates how to generate lift from your core. Even seasoned practitioners may be surprised by how light and energized this class makes you feel in poses like crow and side plank!

Day 5

Fundamentals of Practice Day 5

Duration:
22
:
23
Rachel Scott
Instructor Rachel Scott

Difficulty: Beginner/Intermediate
Props: 2 Blocks, Strap 

Shoulder stability and mobility are prerequisites for safely moving into more advanced yoga poses, particularly inversions. On day 5, Rachel helps you learn the essential actions needed to improve your shoulder strength and functional mobility and guides you into some beginner postures that will pave your way to challenging inverted poses like headstand.

Day 6

Fundamentals of Practice Day 6

Duration:
20
:
48
Rachel Scott
Instructor Rachel Scott

Difficulty: Beginner/Intermediate
Props: None

Learning to backbend safely and effectively opens up immense possibilities in the yoga practice, and in day 6 Rachel makes sure that you have a thorough grasp of backbending basics. Learn how to draw your ribs in and bend into your spine evenly in this class that’s all about finding flexibility while remaining strong and supported .

Day 7

Fundamentals of Practice Day 7

Duration:
37
:
51
Rachel Scott
Instructor Rachel Scott

Difficulty: Intermediate
Props: 2 Blocks

Rachel brings it all together in the final class of the challenge. Notice how all that you’ve learned changes your experience in a fluid vinyasa flow that culminates in the peak pose, dancer. You’ve come a long way. Now it’s time to move forward in your practice by building on these key foundational principles. Congratulations!

In Conclusion

We hope you enjoyed this challenge. Comment below if you have anything to share!

Comments

jwgrigri 1 week ago

This is an excellent little series. Rachel is my go-to gal whenever I'm feeling out of alignment. She gets my body back where it needs to be. It's my own personal PT and especially good therapy for my bum right hip.
Thank you!

ama1031 1 week ago

Loved. Loved. Loved. This challenge. It was perfect for me to get back on the mat after breaking my foot 12 weeks ago. Rachel's instruction was spot on, great use of words to describe each process. It was almost like a private class in a studio and I appreciated the back to basics approach. Thank you!