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7 Days of Relaxation

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Challenge Overview

Need more relaxation in your life? Take time out this week for this progressive program, where you’ll get one relaxation practice a day for seven days, emailed to you directly. This all-levels program is designed to help you cultivate a pervasive sense of calm whenever you need it. 

You’ll start with a tension and release practice, then begin practices that integrate body scans and breathwork, helping you move into deeper states of relaxation.

A breakdown of the practice, day by day:

Day 1: Tense and Release Relaxation Practice 

Day 2: Systematic Relaxation

Day 3: Breath-Focused Systematic Relaxation

Day 4: Sweeping Breath Relaxation 

Day 5: 31-Point Relaxation 

Day 6: 61-Point Relaxation

Day 7: A Master Relaxation

Enjoy these peace-cultivating techniques, enjoy taking care of yourself.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1.2hrs to complete

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Section 1
  • Purposefully tensing up before relaxing can give you a deeper understanding of what it means to release physical tension. In this practice, you’ll do just that, isolating one area of the body at a time until you find relief throughout your whole being. Have a blanket or two available.
Section 2
  • If you want to relax, put your mind to it. In this guided systematic practice, you’ll use your focused awareness to “travel” through your whole body. As your attention moves from the crown of your head to the tips of your toes and back again, feel your body soften and your stress melt away. Have a blanket or two available.
Section 3
  • Rest your mind in the depth of your breath, and enhance your experience of relaxation. This calming practice involves a guided body scan, where you’ll visualize your breath moving like a wave from the tips of your toes to the crown of your head and back. Have a blanket or two available
Section 4
  • In this guided relaxation practice, you’ll start with the body, using a relaxed focus to systematically release physical tension. You’ll then combine this relaxed focus with an awareness of the breath, feeling it sweep through you like a wave of calm as you rest. Have a blanket or two available.
Section 5
  • Find comfort in this guided practice where you’ll bring your relaxed focus to 31 specific points in the body. As you rest your attention on these points, breathe as if you could breathe into those areas. Have a blanket or two available.
Section 6
  • Take the practice of 31 points further with this guided body scan where you’ll “travel” through 61 points in the body. Again, as you rest your attention on these points, breathe as if you could breathe into them. Have a blanket or two available.
Section 7
  • This master practice combines the brilliance of systematic relaxation with the fine-tuned precision of 61 points . Feel a sense of relaxation moving through you as you cultivate a lasting feeling of peace. Have a blanket or two available.

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Meet Your Teacher

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Luke Ketterhagen
Hi, I’m Luke Ketterhagen. I’ve been teaching and studying yoga for over twenty years. I specialize in... Read more

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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