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Everyday Yoga for Strength, Flexibility, and Mobility

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Challenge Overview

Establish a healthy, well-balanced yoga routine with this integrative whole-body program that emphasizes joint mobility as well as strength and flexibility.

In Everyday Yoga for Strength, Flexibility, and Mobility, yoga teacher Dan Steel brings you a grounding five-class series designed to help you cultivate balance, ease, and presence on the mat. At each step of the way, Dan gives you breathing and alignment cues to help you find the integrity of each pose—some of which may be brand new to you!—so that you can embody them with clarity and confidence. Each class begins with a centering practice, a joint mobility warm-up, and sun salutes so you’ll feel well prepared for the sequences that follow.

The classes are: Balance and Ease, Tone and Release, Open and Activate, Lengthen and Strengthen, and Revolve and Reverse. Throughout the program, you’ll get to explore hip-activating squat variations, variations of familiar poses such as dolphin and lolasana, and intriguing transitions such as a squat to reverse tabletop variation/wheel flow and “cobra rolls” in sun salutes. You’ll also get to play with balance in horse stance flows and crane pose, go upside down, and conclude each practice with feel-good wind-down stretches.

Enjoy this opportunity to learn more about balanced sequences, discover new ways to move in yoga, and in Dan’s words, “Learn more about yourself.”

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

3.1hrs to complete

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Section 1
  • Props: blocks Your first class is a grounding whole-body sequence. You’ll begin with a centering practice and a feel-good joint mobility warm-up before moving on to chakri mandala (a hip-activating squat variation), sun salutes, a horse stance flow, crow pose, a prone shoulder-mobilizing sequence, backbends, and more. Wind down with a block-supported viparita karani or a shoulderstand and supine twists before closing in savasana.
Section 2
  • Props: blocks, blanket In your second class, you’ll do a grounding yet invigorating sequence. The sequence begins with a centering practice and the joint mobility warm-up. After that, you’ll do chakri mandala, sun salutes with core- and shoulder-strengthening “cobra rolls,” dolphin variations, half frog pose, bow pose, and more, before winding down with a block-supported viparita karani or a shoulderstand and supine twists. You’ll conclude in savasan.
Section 3
  • Props: blocks, blanket In class three, you’ll build heat slowly and mindfully. You’ll begin with centering and the standard joint mobility exercises and then move on to sun salutes, a horse stance flow, dolphin variations, a squat to reverse tabletop variation/wheel flow, seated forward bends, and more. You’ll then wind down with a block-supported viparita karani or a shoulderstand, supine twists, and savasana.
Section 4
  • Props: wall, blocks, blanket In the fourth class, you’ll energize your mind and body with a part mat, part wall sequence. You'll begin with kapalabhati (skull shining breath), the joint mobility exercises, sun salutes, and supine core work. After that comes a horse stance flow and a lengthening and strengthening wall sequence that includes dolphin L-shape handstands, shoulder- and chest-opening practices, lunge variations, camel, and more. You’ll then wind down with seated and reclined stretches, baddha konasana at the wall, and more, before resting in an optional savasana.
Section 5
  • Props: blocks In the final class of the program, you’ll explore circular movement and twisting in a meditative flow. You’ll begin with a centering breath practice, the mobility warm-up, and sun salutes. Then you’ll move on to a sequence that includes a horse stance flow, a single-leg balance called “crane,” a lolasana (pendant pose) variation, a rolling wave vinyasa, lunges, seated twists, and more, before concluding in savasana.

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Meet Your Teacher

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Dan Steel
Dan Steel has engaged in the practice of yoga for more than a decade now, having learned Transcendental... 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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