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Countdown to the Holidays Yoga Challenge

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Challenge Overview

The Holidays can be an exceptionally busy and stressful time of year, and a regular yoga practice is more essential than ever.

However, sticking to a daily practice can sometimes feel challenging and overwhelming—as if it only adds to our to-do list. That's why we've created the Countdown to the Holidays Yoga Challenge to help you keep yourself on track. 

Each day for 25 days we'll email you a yoga class that's 20-minutes or less. Even if you miss your regular studio class or you're not quite sure what to practice (but you know you could use some yoga!), your daily class will be waiting for you, right in your inbox. So sign up today and commit to some holiday yoga—a gift you can only offer yourself!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

25 Days to complete

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Section 1
  • Join Dina for a quick warm-up that can either be a practice on its own (on days when you may not have a lot of time) or as a part of a longer sequence. This short yet invigorating class features a dynamic cobra, jump switches, thread the needle, warrior dog, and more. Let's begin!
Section 2
  • Relieve stagnation and congestion of body and mind with this short, energizing class that focuses on the core and hips.
Section 3
  • This practice is a short (15 minutes!) yet comprehensive sequence you can do any time, and is the perfect way to get your home practice rolling! Luke will guide you through sun salutations, standing poses, core work, and much more. Return to this sequence daily or any time that you're short on time, but still want a practice to enhance your strength, flexibility, and balance.
Section 4
  • Connect to the earth element and enhance strength and stability of both body and mind. This slow and mellow 17-minute (all levels) class includes breath-focused, hip-opening, forward-folding, and balancing asanas. This class is part one of a five-part series.
Section 5
  • In this 20-minute practice, Mecquel demonstrates how to work with your fascia. Follow along as Mecquel explores the ways weight can be fluidly shifted through the body, and enjoy the invigorating benefits as you flow through a series of lengthening and contracting movements in the arms and the fingers.
Section 6
  • Athletes, maximize stability to minimize the risk of injury by enhancing your core strength. Join Luke for this heat-building 20-minute class which features knee-to-elbow, long holds in high plank, forearm plank, upward dog, leg lifts, and more.Let's go!
Section 7
  • Enhance mobility and strengthen your entire body with this energizing flow. Join Dani for a playful 20-minute sequence that includes modified sun salutations and plenty of vibrant backbending postures. It's the perfect way to start the day!
Section 8
  • This 20-minute all-levels practice will help you connect to the water element. Enjoy the easeful qualities of this languid sequence full of graceful, rhythmic movements in the hips and upper body. Revisit this class whenever you need to find your flow. This class is part two of a five-part series.
Section 9
  • Open to self-compassion and self-love. This short and energetic "beautiful body" sequence (which includes three simple, yet profound, poses!) is not meant to promote cultural standards of "beauty," but rather to help you find your own unique understanding of what beauty could mean. Traditional Kundalini Yoga practices (such as this one) begin with three repetitions of this mantra: adi mantra is ong namo guru dev namo.
Section 10
  • Improve your overall postural health with this short class that focuses on strengthening the muscles of the upper back and rotator cuff.
Section 11
  • Stoke the fire element to awaken transformational qualities of body and mind! In this fiery 15-minute practice, we'll build heat with a special downdog variation, dolphin pose, forearm plank, kapalabhati breathing (in chair pose!), a special "lion's roar" transition, "lightning lunge," and more!
Section 12
  • Join Zach for a quick practice to strengthen and stabilize the muscles surrounding the lower spine. Learn how to lengthen your spine in every posture! This practice offers excellent instruction on how to incorporate isometric engagement (when muscles work against gravity in a static position) to find full spinal traction in downdog, core and glute strength in chair, and delicious relief for your psoas in supine twists! Your lower back will thank you!
Section 13
  • This gentle, soothing, anxiety-relieving 15-minute all-levels class includes fluid movement through grounding postures: a dynamic bridge, twisting poses, thread the needle, a squat variation, "pulsing" through lunge, forward folds, and more. For this class you'll need: blanket, block, eye pillow (optional)
Section 14
  • Creating space and openness in the hips, thighs, and hamstrings can enhance any active endeavor. Join Luke for this 20-minute class which begins with a gentle warm-up (leg swings and circles), then moves through a lunge sequence, "knee drops" in high lunge, warrior III, a quad-stretching half moon variation, and more. Enjoy!
Section 15
  • Looking for a super-quick, core-strengthening practice? Join Jen for this fun 10-minute class that will fire you up and empower your day.
Section 16
  • Cluttered mind? We’ve got an antidote for that! Join Shari for agni sara (essence of fire), a quick practice to cultivate clarity of mind. This practice also includes agni-stabilizing root work, abdominal squeezes, agni sara, tree pose, and a final meditation. Clear, calm, and tranquil. Who doesn’t want that? Let your brain be nourished, cleansed, and stabilized by the breath, and honor the deep, abiding intelligence and clarity that are naturally and intrinsically yours.
Section 17
  • Wake your body and breath with this short, refreshing sequence.
Section 18
  • Enhance your balance and proportional strength by addressing asymmetry and tightness/weakness in your shoulders, chest, and back.Join Luke for this 20-minute sequence (featuring shoulder stretches, backbends, lunges, and twists) that will help you open through your upper body, release tension, and get long and strong overall.
Section 19
  • This soothing 20-minute practice is a great chance to spend some quality time with your spine. Strengthen your inner awareness of the spinal column as Zach guides you through a series of subtle, stabilizing movements and guided meditation to relieve tension, cultivate self-knowledge, and enrich your daily life!
Section 20
  • Have a project you're working on but can't get focused? Join Jen for 10 minutes of mindful breathing and asana that will sharpen your mind for the task at hand.
Section 21
  • A great sequence to access and activate the core abdominal muscles. This practice includes creative postures and helpful alignment tips. It can stand on its own merits or be included in a longer practice.
Section 22
  • This gentle 20-minute practice is designed to help you relieve tightness in your lower back by opening the hip flexors, a possible culprit of lower back tension. Get grounded with downward dog, flow through lunge variations, and cool down with a series of supported seated positions.
Section 23
  • Tummy troubles? Join Brooke for this potent sequence that helps restore balance to this vital area, while revving up your digestive fire and calming the nervous system.
Section 24
  • Join Emily for a short and sweet yoga class that also provides a little bit of challenge! This class includes favorites like cobra, twisted lunge, chaturanga options, warrior poses, and more!
Section 25
  • Join Kat for a seasonal asana class that the whole family can enjoy. In this short practice you'll do joyful breathwork, holiday-inspired asanas (candy cane stretch, reindeer drills, elf on the shelf pose, and more) and a fun festive flow!\nHappy Holidays!

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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