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10-Day Core Strength Challenge

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Challenge Overview

Explore, engage, and make friends with your core with Yoga International's free 10-day Core-Strength Challenge.

Each day, you'll receive a hand-picked core-centered yoga class delivered right to your inbox!

During the challenge, you'll explore unique, interesting (and fun!) core-centered practices with a variety of teachers, including simple and effective ways to activate your deep core muscles without stressing your neck and lower back. You'll also learn practices designed to activate core strength on a more subtle level, helping you to cultivate willpower and confidence. Whether you want to explore your first three chakras, refine your plank pose, or get reacquainted with your deep transverse abdominus, this challenge is for you!

Here's how it works: Each day for 10 days you'll receive a new core class via email. These practices are fun, engaging, and most importantly, doable! You'll start with a simple ten-minute practice and gradually build from there each day.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

10 Days to complete

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Section 1
  • Your core strength is so important on a physical, emotional, and mental level. Use Pilates exercise, breath, and core engagement to gain a new perspective on your yoga practice. Start on your back with core exercises and repetition to encourage deep abdominal engagement from every angle of the abdominal muscles. Continue to strengthen your upper body, back, and lower body with a plank series, sun salutations, and a strong standing sequence.
Section 2
  • A great sequence to access and activate the core abdominal muscles. This practice includes creative postures and helpful alignment tips. It can stand on its own merits or be included in a longer practice.
Section 3
  • The fire at our navel center is vital to our spiritual growth and fulfillment! This short practice focuses on the abdomen and navel center (manipura chakra), our core. It includes the fire series and other abdominal work to awaken your inner fire and build core strength from which inner strength and conviction naturally grow. The practice concludes with a brief relaxation.
Section 4
  • Use Pilates techniques of the breath and exercise to deepen your core engagement. From a reclining position engage your core through a series of leg lifts and other core exercises.
Section 5
  • One of the best ways to strengthen abdominals is to challenge them as stabilizers. This stress-free abdominal sequence is designed to strengthen the abdominal muscles without creating any stress or any strain to the neck or low back.
Section 6
  • There may not be a more potent point in the body than the navel center! By cultivating strength in this area, we can begin to tap into a great healing force and generate the power required to live a bright and dynamic life. But remember, your core is connected with your shoulders, hips, and spine, so we’ll be working on those areas as well, to make sure you practice safely and effectively.
Section 7
  • Awaken the subtle essence of fire as you move consciously and slowly through sun salutations followed by agni sara (fire essence) practice. Class concludes with a systematic relaxation, nadi shodhanam (alternate nostril breathing), and a short meditation.
Section 8
  • Transform your asana practice with this fire-powered advanced sequence. Kat focuses on the first three chakras as the "seat of fire" to fuel your ability to meet challenges on the mat in poses like handstand, and off the mat in daily life.
Section 9
  • As a fitness enthusiast, Jennifer knows there are special considerations for runners, cyclists, and endurance athletes when practicing yoga. These issues include repetitive movement that can wreak havoc on the body, and the tightening and knotting of fascia and connective tissue that can make it difficult even to move into a muscle. This practice addresses these issues to create flexibility and mobility in the body. Runners also typically inhale much more than they exhale in order to keep a fast pace. Learn to breathe smoothly and steadily to support a more relaxed and steady running pace.
Section 10
  • Your core strength is so important on a physical, emotional, and mental level. Use Pilates exercise, breath, and core engagement to gain a new perspective on your yoga practice. Start on your back with core exercises and repetition to encourage deep abdominal engagement from every angle of the abdominal muscles. Continue to strengthen your upper body, back, and lower body with a plank series, sun salutations, and a strong standing sequence.

How to Get This Challenge?

To obtain unlimited access to this challenge on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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