12-Day Restorative Yoga Holiday Challenge

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Challenge Overview

Are you busy, busy, busy? Yes, the holidays have arrived.

We hope that in between all of your preparations you make time for your practice, which is why we've created the 12 Days of Restorative Yoga Holiday Challenge! 

Each day, for 12 days, you'll receive a short, calming, and rejuvenating practice from one of our expert teachers sent directly to your inbox. Each class is designed to help you release the grip of stress and sink into comfort and relaxation. Yes, even now (in the midst of holiday expectations!) you can rest, restore, and connect with your body and breath!

Grab a bolster and blocks and find a comfy spot near a wall. It's time to relax! 

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

12 Days to complete

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Section 1
  • Take 20 minutes to restore your body and mind in this supported backbend practice. Open your chest and shoulders with the support of blankets, cushions, bolsters, and blocks. Let the tension-relieving effects of this class flow into your day, and enjoy!
Section 2
  • Relax and renew with a restorative yoga break! Here's a 40-minute practice with two simple, restorative postures, child’s pose and shavasana, that will nourish and re-energize you and reconnect you to yourself. Learn how to use props to experience the ultimate in support and comfort—there’s no room for “maybe” in being comfortable—and then let yourself sink deeply into in each pose. The session ends with a seated practice of alternate nostril breathing.
Section 3
  • Restorative poses support us and allow us to relax our grip on whatever our minds and bodies are holding tightly, so that we can rest, renew, and build vitality. This gentle practice skillfully alternates simple repetitive movements with the resting, restorative poses to help the body release toxins. Awareness of the breath enhances the effects of the postures. The session ends with a guided relaxation and a brief, seated meditation. For this class you'll need: bolster, 2-3 blankets, cushion/pillow for the head, and 2 yoga blocks for meditation (optional).
Section 4
  • Have you had a long, tiresome day? Rest and restore with this gentle 20-minute practice. This sequence consists of three to four restorative poses with several creative prop options. \n\nFor this class you'll need: blankets, 2 bolsters, 2 blocks, and (optional) timer, sandbag, wall
Section 5
  • Restorative poses bring a quiet inner stillness that connects you to yourself and disconnects you from stress. These deeply relaxing poses calm and rebalance the nervous system, ground you, and serve as a gateway to meditation. They also give a passive stretch to the body. Narween shows you how to arrange props for maximum comfort and guides you to rest in five restorative poses: a gentle backbend over blankets, a reclining twist, reclining cobbler’s pose, legs-up-the-wall, and shavasana, or corpse pose.
Section 6
  • If you're looking to put your feet up and deeply relax, here is a 20-minute restorative pose just for you. Learn how to use props to make yourself supremely comfortable as you lie on your back and rest your legs on the flat surface of a chair or sofa. Then let yourself sink into the pose. As the session ends, sit and notice the effects of this restorative practice on your body and mind.\n\nFor this class you'll need: yoga mat, chair or sofa with a flat surface, blankets, optional strap/belt.
Section 7
  • Simultaneously relax and awaken the body with this well-rounded restorative sequence. This 60-minute practice includes long holds in chest- and shoulder-opening postures, deep twists, and a forward bend.
Section 8
  • Restore, nourish, and cleanse, while giving a gentle stretch to the inner thighs, as you rest in supported supta baddha konasana (reclined bound angle pose). With the help of the breath, bring space and ease to each area of the body, from head to toes. Then stimulate major energy centers in the core of the body through a visualization of light that finally expands to fill your inner space.\n\nFor this class you'll need: 2 yoga blocks, bolster, 2 blankets, and a small pillow.
Section 9
  • Let yourself completely relax into 3 supported poses that restore body and mind. You’ll learn how to personalize your props so that your body is truly comfortable and relaxed as you rest deeply for 15-20 minutes in each of the 3 reclining postures. The practice ends with surya bhedana (piercing the sun) seated pranayama and a visualization of light at the center of the chest.
Section 10
  • Deepen your connection with the breath. Use movement and postures to strengthen the diaphragm, lengthen the spine, and open the muscles along the torso. Great practice to do in the evening, to wind down before bed, or to start your day with an expanded breath. Conclude the practice with a deep systematic relaxation.\n\nFor this class you'll need: sandbag (breath pillow), yoga belt, and yoga block
Section 11
  • Join in this short practice designed to switch off the sympathetic nervous system (that's the fight-or-flight one) and switch on the parasympathetic nervous system (the rest-and-digest one). This practice includes dynamic child's pose, legs up the wall, a chair-supported forward fold, and a restful child's pose to help you calm your mind and bring that head energy into your heart. To finish, an easy ayurvedic foot massage moves you toward a nice deep sleep. Sweet Dreams!
Section 12
  • Relax and breathe deeply in this restorative pose that gently opens the front of the body to free your breathing. Learn how to use blankets and other props to make yourself comfortable and to create space in the ribs and chest as you lie face up in shavasana pose. Anamargret guides you to become aware of your breathing. As you relax into the posture and let go of tension and anxiety, your breath will lengthen and deepen, flowing naturally. Enjoy the stillness. You can stay in this pose for up to 5-10 minutes.

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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