Stick with it! 7-Day Morning Yoga Challenge

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Challenge Overview

Seeking morning yoga practices that will help you relieve stiffness, reduce stress, and feel more enlivened throughout your day? Or are you simply looking to develop commitment for a more regular asana practice? If you can relate to either or both scenarios, let Luke be your get-up-and-go guide and learn how to build your yoga resolve daily!

Sign up for this dynamic program and you’ll receive one 30-minute a.m. yoga class a day for seven days, delivered directly by email. These classes vary in pace and intensity, giving you something different to work with each morning, and yet they also build muscle memory by featuring practices you’ll continuously refer back to. Some days you’ll move more vigorously and focus on strength, while on others you’ll slow down in order to replenish and recharge your energy. Along the way, you’ll learn how to adapt poses to suit your individual desires and needs, since every day (and moment) is a new one.

So commit to your well-being this morning by moving with Luke and see where a daily practice takes you!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

3hrs 30min to complete

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Section 1
  • In this brief introduction, Luke welcomes you to the program and outlines what’s to come.
Section 2
  • Get your morning started with this full-body flow that you can do right when you get out of bed. You’ll begin centering in crocodile and child’s pose, then you’ll move on to cat-cow, thread the needle, lunges, and more before practicing sun salutes. After that you’ll do a few hip-satisfying standing poses before sitting for a breathing practice. Finally, you’ll cool down with seated and reclining poses and conclude in a guided savasana. See if this practice helps you move more smoothly for the rest of your day.
Section 3
  • Get up and get going with this lively morning flow. You’ll begin in child’s pose before warming up with cat-cow, free-flowing movements from tabletop, a bird dog variation, and standing twists. After that, you’ll move through a strengthening flow that includes agni sara, warrior I, sun salutations, flows through chair pose, and more. Then, you’ll explore standing joints and glands practices before coming down to the ground for breathwork and a cooldown practice. See if this practice puts a little extra pep in your step today.
Section 4
  • Recharge and release tension with this dynamic flow. You’ll begin with crocodile and child’s pose before moving on to feel-good spinal undulations from tabletop. Then you’ll start flowing between poses such as child’s pose and downward facing dog, upright lunge and runner’s stretch, and more. Next, you’ll build up to revolved triangle before releasing into pyramid pose. You’ll practice a seated breathing practice and locust pose from there before cooling down and concluding with a guided savasana. Use this practice when you need an extra boost of energy in the morning.
Section 5
  • Build confidence and strength in this full-body morning flow. You’ll begin by centering yourself in crocodile pose and child’s pose before warming up with cat-cow, spinal balance, down dog, and more. Then you’ll move on to strengthening practices in chair pose, agni sara, upper-body work (from a sun salute variation), warriors, side planks, and more. Finally, you’ll come down to the floor for a wind-down sequence before completing your practice with a guided savasana. Take what you gain into the rest of your day and feel stronger in your body and mind.
Section 6
  • Wake up and shake off slumber-like feelings with this strengthening morning practice. You’ll start in crocodile pose before moving on to fluid movement between child’s pose and cat-cow pose. After that comes a standing joints and glands practice and slow sun salute variations that integrate lunges, dynamic side angle pose, revolved lunges, and warrior I. Then you’ll do agni sara, side lunges, locust pose, a prone quad stretch, and more. You’ll wind down with a breathing practice and low-back releasing practices before closing with a guided savasana. See if you leave feeling more alert for whatever...
Section 7
  • Wake up your hips with this mindful movement practice. You’ll begin centering in crocodile and child’s pose before transitioning to cat-cow, spinal undulations on all fours, and down dog. Next, you’ll stretch your hips and upper body with lunges and a joints and glands practice. Then you’ll turn up the heat with a sun salute variation followed by standing poses for the side body and hips. After that, you’ll explore agni sara, a supported squat, and a pranayama practice. Then, you’ll ground down with a seated and supine cooldown before resting in a guided savasana. Give this practice a try when...
Section 8
  • Replenish your energy with this gentle morning practice. You’ll begin centering in crocodile pose and savasana. Then, you’ll practice various supine poses like a passive shoulder stretch, side bends, hip circles, knee to chest, happy baby, and more. After that, you’ll move on to child’s pose, low lunge, downward facing dog, and pigeon pose. Next comes a seated sequence that includes a boat pose variation, butterfly pose, seated spinal twist, and head to knee pose. Finally, you’ll conclude with a restorative bridge pose, knees to chest, and a guided savasana. Use this grounding practice to refresh...

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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