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Simple Beginnings: Move to Feel Good!

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Challenge Overview

If you’re new to yoga or are looking for an approachable class that you can fit into your workday, these basic yoga sequences are for you. All of the classes are approximately twenty minutes long, making them conducive to a busy schedule. You’ll receive step-by-step instruction in practices that are designed to help you relieve tightness and refuel your energy. To target common areas of tension, like the head, neck, shoulders, and lower back, Shari guides you through accessible exercises, offering you suggestions along the way so that you can modify them to suit your needs. You’ll also do some strength-building work, and you’ll explore balance poses, which you can do using the support of a chair, if you wish.

Most importantly, the focus will be on breathing well as you move and on aligning your body so you can practice safely and confidently. All of the classes conclude with a guided relaxation you can do seated in a chair or lying down.

The classes are: Standing Movement, On the Floor Movement, Movement Using a Wall, Movement Using a Chair, and Movement on the Mat.

Let Shari guide you, focus on your breath, and have fun with this program!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1.6hr to complete

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Section 1
  • Props you’ll need: blanket, chair, small pillow or cushion This first class begins with a breathing practice followed by energizing arm movements and tension-relieving shoulder stretches. After that, you’ll do mobilizing exercises for your hips and ankles, using a chair for balance if you like. You’ll also practice a resistance stretch designed to relieve tension in your head and neck. Then, at the end, Shari will guide you through a seated relaxation.
Section 2
  • Props you’ll need: blanket, chair Feeling tight? Enjoy this sequence that includes gentle hip, calf, and thigh stretches, a relaxing rolling bridge sequence, core-strengthening work on hands and knees, and more. You’ll lie on a blanket for the entire sequence (no mat needed for this one!) and conclude with a final relaxation in legs on a chair pose.
Section 3
  • Props you’ll need: wall, blanket This feel-good at-the-wall yoga class begins with a cat-cow warm-up to mobilize your spine. After that, you’ll move into an exploration of triangle pose, lunges, warrior l, and more, before concluding with a guided relaxation in legs up the wall pose (or legs on a chair pose). Enjoy this opportunity to deepen your practice with the support of the wall.
Section 4
  • Props you’ll need: chair, blanket In this mostly standing sequence, you’ll use the support of a chair to explore foundational yoga poses. After a cat-cow warm-up to release back tension, you’ll work with your alignment in downward facing dog, cobra, triangle, warrior ll, tree pose, and more. Wind down with legs on a chair pose or savasana as Shari guides you through a relaxing whole-body scan.
Section 5
  • Props you’ll need: blanket This mat practice begins with a calming exploration of cat-cow. Then, with mindful attention to your breath, you’ll do lunges, warrior ll, tree pose, a sphinx to cobra sequence, and more. Along the way, Shari offers suggestions for how to adapt the poses for your body so that you can truly make your practice your own. You’ll conclude with a guided body scan in savasana. Have a chair available or position yourself near a wall if you want or need a little extra support.

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Meet Your Teacher

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Shari Friedrichsen
Teaching yoga for more than 38 years, Shari Friedrichsen, a key facilitator of the Himalayan Institute... 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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