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7-Day Vinyasa Challenge

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Challenge Overview

Vinyasa means to "place in a special way." For our 7-Day Vinyasa Challenge, we here at Yoga International have selected the best of our best classes for you—classes that are powerful yet deliberate, challenging yet inspiring—to place right in your email inbox.

Sign up for free and get a hand-picked vinyasa class emailed to you each day for seven days. These challenging 30- to 45-minute-long classes, taught by a variety of YI experts and teachers, will surely have you breaking a sweat! Grab a friend and get ready to link body, breath, and movement like you never have before.

Your first class will arrive in your inbox tomorrow!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

7 Days to complete

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Section 1
  • Join Luke in a dynamic 40-minute practice set to get you fired up for the day and on your way! This challenging sequence incorporates a vigorous series of lunges, planks, and warriors, as well as revolved poses, balancing poses, twists, and more. Pranayama includes agni sara (essence of fire breath) and kapalabhati (shining skull breath). Optional prop: 1 block
Section 2
  • Fan your inner fire with this intermediate vinyasa flow! As you work through sun salutations, strengthening poses, and twists, you'll energize, warm, and work your whole body.
Section 3
  • Revisiting the basics can give you fresh insights into your practice. This back-to-basics session focuses on working from deep within the abdomen and on moving with the breath to create space in the body. It begins in child's pose and continues through sun salutations, variations of familiar standing postures, and a pigeon/down dog vinyasa. Jim gives you the opportunity to slow your breath from time to time and watch your mind. The session concludes with a relaxation in shavasana.
Section 4
  • Open and strengthen the body through a series of dynamic postures, all leading towards a peak pose called pincha mayurasana (forearm balance). Pincha mayurasana is an advanced inversion and a slight backbend in which we balance the weight of the body over a foundation in the forearms. By building confidence in your practice and working with the helpful techniques demonstrated here, over time you'll find you will be able to lift and hold yourself in the full expression of the pose. Remember to stay safe. You may always move to the wall and kick up if you're doing this pose at home! Let's begin our...
Section 5
  • Open up the four corners of your body, your shoulders and hips, and join in this fun, challenging practice to create a little more space in these workhorse areas and give yourself a greater range of motion!\nOptional prop: 1 block
Section 6
  • Looking to build some heat? Stoke the fire with Luke in this dynamic, full-spectrum practice that gets the body pumping. Warriors, planks, twists, balancing poses, ab work, and hip openers help you find your roots, as well as your mental and emotional balance, while agni sara (essence of fire breath) gives you the fuel to zip through your day!
Section 7
  • Archery gives yogis a great metaphor for skill, strength, and alignment. In the Mundaka Upanishad, it’s stated that “om,” or our mantra, acts as a bow, creating the required building of energy and steadiness for the arrow (our individual soul) to reach the target (the universal soul). If we aim precisely, it is written, we, too, can merge with our target, just like the arrow. So join in this archery-inspired, hip-opening practice designed to help you build the focus and stamina to meet your goals!

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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