Back to Basics Challenge

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Challenge Overview

Beginning a yoga practice can seem intimidating. But the truth is, yoga is for everyone, and we want to help you get started!

Whether you're brand new to yoga, wanting to step back into a regular practice, or just looking to brush up on breath and alignment fundamentals, we think you'll enjoy our (free!) Back to Basics Challenge.

This six-day challenge is designed to help you establish a consistent daily practice, connect with your body and breath, and to step onto your yoga mat with confidence!

Starting the day after you sign up, each day for six days you'll receive a new beginner-friendly yoga class via email. 

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Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

6 Days to complete

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Section 1
  • If you're a beginning hatha yogi, start with the basics: breath awareness and pelvic floor engagement. This practice begins in a comfortable seated posture, using props as necessary. Notice the breath at the nostrils as you engage the pelvic floor, or root, and lengthen through the spine. Next, establish diaphragmatic breathing as you lie flat on the floor, focusing on the abdomen. Learn to combine the breath with movement, and when to engage the root, in various postures perfectly suited for beginning students. Conclude the practice by relaxing in shavasana to digest the work you've done today!...
Section 2
  • This 30-minute class will introduce new students to several yoga poses perfectly suited for beginners, as well as to breath awareness and pelvic floor (root) work. Begin in a seated position and make it comfortable for you with blankets, cushions, or a chair. Stack the spine and start to notice your breath as you engage the perineum, drawing a line of awareness through the center of the body. Begin to observe yourself without judgment, and allow this new awareness of the body to initiate each posture as you move dynamically through table, balasana (child's pose), adho mukha shvanasana (downward-facing...
Section 3
  • Did you know that the mind and the breath mirror one another? Learn to control the breath and the mind with this 45-minute asana sequence for beginners. Start in a seated position and feel the breath at the nostrils; notice how it originates in the abdomen. Match this breath to your movement and rest the mind as you move dynamically through various postures. Find your inner strength at the pelvic floor to establish stability and confidence in your practice. Conclude with a guided relaxation in shavasana before meditation. For this class you'll need: 2 yoga blocks, rolled blanket, blankets and/or...
Section 4
  • Yoga can seem intimidating. But the truth is, yoga is for everyone. Discover your stable foundation in this beginner series. Experience yourself surrounded by stillness as you learn to let your mind release the external environment and draw into internal awareness.
Section 5
  • Too wrapped up in your head? Deepen your mind-body integration with breath-connected movement in part two of this beginner series.
Section 6
  • Welcome to the third class in our beginner series. Join Judy for a practice designed to strengthen and stretch your muscles and relax your nervous system.

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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