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Break a Sweat

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Challenge Overview

This free course, Break a Sweat, focuses on asanas that will get you moving.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

9.2hrs to complete

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Section 1

  • Upper Body Bootcamp

    19m
    Conditioning

  • Lower-Body Bootcamp

    19m
    Conditioning

  • Dynamic Balance: Glide and Slide

    51m
    Yoga Therapy

  • Full-Spectrum Class

    44m
    Restorative

  • Yoga for Strength: Upside Down and All Around

    44m
    Hatha Yoga

  • United States of Hips

    48m
    Vinyasa

  • Fiery, Fierce, and Fun: Twist and Arm Balance Vinyasa

    1h4m
    Vinyasa

  • Live Music Class: Focus on Twists

    1h17m
    Jivamukti

  • Hard Core

    30m
    Iyengar

  • Simple Sweat

    28m
    Vinyasa

  • Heart-Pumping, Energizing Flow (Better Than a Shot of Espresso!)

    21m
    Vinyasa
Section 2
  • In this first class, you’ll do exercises that activate every part of your legs, especially your feet and calves. First you’ll learn and practice a movement, and then you’ll put it into a sequence to further challenge your strength, flexibility, and balance. Get ready to do knee lifts in virasana (hero pose), toe lifts in various positions, pistol squats, “flointing work” in down dog and up dog, and more.
  • Mobility and strength are the name of the game in this class. You’ll begin with mobility drills in virasana, “around the world” hip openers that emphasize internal and external rotation, and then progress through deeper variations of pigeon that involve dynamic movement in and out of the pose. Then, you’ll move into the strengthening part of the practice with lots of leg lifts, foot activating work in skandasana (side lunge), single leg lunges and hamstring curls from standing, and more.
  • In this session, you’ll fire up your whole core with supine abdominal work, lots of blanket slide variations—including forearm plank and single-leg versions—and use a block for resistance work with a variety of core contractions.
  • In this workout for your arms and shoulders, you’ll do side tricep rises, chaturanga pulses, lots of work moving down through chaturanga and back up in stages, prone arm work with weights and blocks, diamond push-ups, and more. Feel those arms burn! Props: 2 blocks, 2 hand weights
  • Put everything you’ve learned together in this final session. Get ready to flow and raise your heart rate with a dynamic sequence that will leave you feeling both balanced and exhilarated. Props: blocks

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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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