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Chill Out and Unwind

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Challenge Overview

Classes included:

  • Chill Out, Feel Good

  • Parasympathetic Flow

  • Unwind From Your Day: Relaxing Evening Practice

  • Yin Yoga for Stress Relief

  • A Practice to Relieve Stress

  • 20 Minute Club - Release

  • Centering Practice

  • Settling Into the Body and Breath

  • Relaxation for Deep Fatigue

  • Yoga Nidra for Stress Relief

  • Short and Simply Yoga Nidra

  • Inner Sanctuary Visualization

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

6.8hrs to complete

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Section 1

  • 20 Minute Club - Release

    20m
    Hatha Yoga

  • A Practice to Relieve Stress

    45m
    Hatha Yoga

  • Centering Practice

    3m
    Guided Meditation

  • Chill Out: Feel Good

    21m
    Hatha Yoga

  • Inner Sanctuary Visualization

    10m
    Guided Meditation

  • Parasympathetic Flow

    1h
    Yin

  • Relaxation for Deep Fatigue

    8m
    Guided Relaxation

  • Settling Into the Body and Breath

    3m
    Breathwork

  • Short and Simple Yoga Nidra

    15m
    Guided Meditation

  • Unwind From Your Day: Relaxing Evening Practice

    29m
    Hatha Yoga

  • Yin Yoga for Stress Relief

    22m
    Yin

  • Yoga Nidra for Stress Relief

    29m
    Yoga Nidra
Section 2
  • This first class begins with a gentle supine whole-body warm-up. After that, you’ll move into a bolster-supported side-lying stretch and a prone pose, where you’ll use a blanket and bolster to support your head and belly respectively. You’ll conclude on your back in a bolster-supported chest-opening pose as Rocky guides you to focus on the flow of your breath. Props: two blankets, bolster
  • This hip- and hamstring-focused class is all about subtle movements and releasing slowly. You’ll begin on your back with a warm-up followed by long holds in strap-supported leg stretches. After that, you’ll move into a strap-supported supta baddha konasana (reclined bound angle pose), where you can continue to release effort little by little. Props: two blankets, bolster, strap
  • In this class you’ll begin with gentle shoulder mobility work to free up tension and increase range of motion in your upper body. Then, you’ll move into a bolster-supported supine twist before concluding in a supported chest-opening pose, where you’ll continue to actively lengthen and mobilize your upper body. Enjoy this opportunity to move your breath into all those hidden spots! Props: two blankets, bolster, blocks
  • This class begins with a full-body warm-up, where you’ll do supine core-activation movements that involve rolling up from and back down to the floor in different directions. After that, you’ll do supine side-body stretches, a supine triangle where you’ll focus on the subtle aspects of the pose, a deep bolster-supported twist, and more. Props: two blankets, bolster, blocks
  • Gentle backbends and leg stretches are the featured poses of this heart- and hip-opening class. After a warm-up, you’ll move into progressive versions of bridge pose using a block. Then, you’ll use a strap for supine hip flexor stretching before concluding in a supported backbend. Props: two blankets, bolster, blocks, strap
  • The final session of this program is a full-spectrum practice with an emphasis on forward bending and inversions. You’ll begin with a warm-up in a chair. Then, you’ll move into a supported down dog on the mat, a chair-supported virasana (hero pose), janu sirsasana (head to knee pose), and paschimottanasana (seated forward bend), and more. Enjoy this opportunity to let go and let the props do the work for you! Props: chair, two blankets, bolster, blocks, strap

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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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