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.
Fundamentals of Practice Day 2
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.
Fundamentals of Practice Day 3
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.
Fundamentals of Practice Day 4
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!
Fundamentals of Practice Day 5
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.
Fundamentals of Practice Day 6
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 .
Fundamentals of Practice Day 7
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!
We hope you enjoyed this challenge. Comment below if you have anything to share!