;

Ignite Your Practice 30-Day Challenge

$199 USD free today for members!
Start Now
“High quality courses and classes with experienced and authentic instructors.”

Challenge Overview

Experience the benefits of a daily practice with this 30-day yoga challenge that will help you cultivate consistency, tapas, strength, flexibility, and everything in between. From hand-picked yoga classes to meditation and pranayama practices, we've designed this challenge to support your wellness journey.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

6.7hrs to complete

Collapse all

Section 1
  • Warm up your body from the inside out with intentional, continuous movement to start your day off right. Begin with gentle core work and hip openers on your back before moving onto a well-rounded flow that includes standing poses, backbends, and twists. Props: 2 blocks, blanket
  • Release tension in your facial muscles with this quick and accessible face yoga practice. Soften your forehead, gently tap points in your face to unwind tension, release your jaw, and enjoy the internal and external benefits of some silly facial expressions. Props: none
  • Maintain fluidity in your spine with a powerful combination of focused movement and breath. Move methodically with detailed alignment as you work your spine in all directions. Props: block (optional)
  • Feel more freedom in your hip and shoulder joints to feel great in any life stage. Start class with standing or seated breathwork then move onto shoulder mobility moves, lunges to simultaneously open and strengthen your hips, and feel-good forward folds. Props: 2 blocks, blanket, strap
  • Discover alternate nostril breath (nadi shodhana), a breathing practice to support equanimity and balance in your whole system. Props: block or something to sit on, additional block or pillow to support your arm (optional).
  • Support sluggish digestion with poses tailor-made for your belly. Enhance apana vayu (downward flowing energy wihin the body) by rooting your femers, twisting, and prone poses to massage your belly. Props: blanket or bolster
  • Become intimately familiar with your breath, using a counted breathing practice in your seated meditation to help reduce anxious feelings. See how attention to your inhales and exhales can move you into a calmer state. Props: something to sit on
  • Feeling hunched and compressed in your spine? This standing practice is designed to help extend your spine and bring freedom to your side body and hips with breath and movement. Return to this class again and again throughout your day! Props: none
  • A practice that meets you exactly where you are, chock full of feel-good, full-body poses. Feel strong in standing poses and expansive in backbends. Settle in to feel better in your body. Props: block (optional)
  • Find connection and ease in your physical body as you age. This class starts strong with plank pose, and flows through sun salutations, chair pose, and a balance challenge in tree pose. End class with some well-earned hip openers and close standing in tadasana. Props: none
  • Sweep out the mental debris and create space for possibility. Move through empowering poses that help to elongate your spine, open your hips, and free your mind. Props: 2 blocks
  • Start your day with kind, gentle movement, starting on the ground for the first few minutes then moving into more active spine-, hip-, and hamstring-focused movements. Props: none
  • When things feel out of control on the outside, learn to cultivate calm on the inside. Keeping your peace in chaotic times is a challenge, but this practice will help you hone in on that skill, using mindfulness and mantra. Props: something to sit on
  • Discover the extraordinary tucked inside what has been deemed ordinary. You'll hear guided visualizations to cultivate gratitude for the little things in life as you open through your heart center, stretch your hips, and create length in your inner thighs. Find magic in the mundane. Props: 2 blocks or blanket
  • Get back to your practice - yoga is always here, no matter how long you’ve been away. Move through commonly seen yoga poses, along with playful variations, for a well-rounded practice.
  • Build well-rounded core strength to last a lifetime with a series of accessible yet challenging yoga-inspired movements. Begin by lying down and activating the front body, then work the obliques, back and glutes. Finish with full-core movements like plank and baby boat. Props: none
  • Enjoy a lifetime of healthy mobility with this practice that's tailor-made for your spine, hips, and shoulders. Move through a variety of poses including twists, heart openers, and more. Props: 2 blocks, strap
  • Take good care of your back through your lifetime with this feel-good, approachable practice. Begin with seated breathwork and move into slow kneeling spinal movement, hip stretches, forward folds, and more. Leave class feeling more spacious in your body. Props: 2 blocks, blanket
  • Your shoulders deserve some love, and this is the perfect class to give them the strength and stretch they crave! Experience creative ways to boost your upper body mobility and strengthen the muscles around your shoulder girdle. Your legs will get a little TLC along the way, too. Props: 2 blocks
  • Start your day with fluidity into your hips and removing any stagnation or stiffness experienced in your hip joints after waking up. Props: none
  • Start your day well with this steady-paced, well-rounded practice to wake up your body and mind with kindness. Begin lying down in savasana, and then move into gentle grounded poses before standing up to build strength and energy. Close the practice with grounded backbends, twists, and finally savasana again. Come back to this practice each morning to support a great day! Props: 2 blocks (optional)
  • Embrace the season of your life with an accessible feel-good practice. Start with standing spine movements, then lower to hands-and-knees for spine and leg stretches. Practice also includes play with balancing on blocks, side-body openers, and twists. Props: 2 blocks, blanket (optional, for under knees)
  • Breathe into the softness of your being in this balancing practice. Allow yourself to follow along with a counted breathing practice, using breath suspension to move energy in your body and balance your left and right hemispheres. Props: none
  • Use self massage and yoga poses to create space in the head and neck. Begin with warm-up poses seated and in tabletop. Then lie down on your back to release tension in the upper back, neck, and head. Props: massage balls (or tennis balls), 2 blocks
  • Begin your day with a foundation of gratitude. You'll playfully shake your body, then do sun salutations, and conclude with a serene meditation. Props: none
  • Release and strengthen along your spine through this sequence of stretches and gentle movements. Work with bridge pose, windshield wipers, and bird-dog to give your spine supportive mobility.
  • A great practice for when you feel like you need to take an exhale. Even when you think you don't have time to sit and meditate, this class will gently guide you through a quick but effective practice. Props: none
  • Play with creative transitions in this out-of-the-box, spirited class. You'll move all around your mat in poses that stretch, strengthen, and engage your whole body. Props: 2 blocks
  • Come back home to your body and find restful peace within. Balance effort with ease, as you practice active poses such as high lunge, standing spinal stretches, and frog squat (malasana), then rest in stillness after each active shape. Props: 2 blocks, bolster or something to sit on (optional)
  • Tap into the earth element and process information your body is holding with this practice focused on the spleen and stomach meridians. Hold poses targeting the front of your thighs, integrate sensory input from the day, and let your mind rest on your breath. Props: bolster, blanket

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!

Start your free trial

Meet Your Teacher

teacher avatar image
Yoga International
This content is presented by one or more of the talented and dedicated staff members that we've worked... 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.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
“I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.”
Megan Green
“Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.”
Richard Williams
“Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.”

When you sign up for this challenge you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    meditations
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    articles
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.

Challenge

Sign Up
Yoga International

Unlock This Challenge Today

Start your free trial