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30-Day Summer Yoga Challenge

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Challenge Overview

Welcome to the 30-Day Summer Yoga Challenge, which promises to uplift your energy, nourish your body, and transform your summer! Over the next 30 days, you'll enjoy daily yoga practices thoughtfully curated to fit into your busy schedule and infuse your day with positive energy.

Each day brings a new opportunity to roll out your mat alongside renowned teachers such as Luke Ketterhagen, Rodney Yee, Amy Ippoliti, Dianne Bondy and a host of others. Together, they’ll guide you through inspirational practices to invigorate your body and uplift your spirit. Join in today and discover your summer of growth and wellness!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

9hrs to complete

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Section 1
  • Stay in the flow and never miss a practice with your 30-day calendar! Download it to your device or print it out, and enjoy checking off each day as you go. It's a great way to keep track of your progress and celebrate your achievements!
  • 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)
  • Infuse your day with energy and intention as you move through a sequence of poses designed to warm up your body and awaken your senses. You’ll start by moving fluidly between forward fold and mountain pose then gradually pulse through a flow featuring crescent lunge, warrior II, side-angle pose, star pose and wide-legged forward fold to feel invigorated for the day ahead. Props: none
  • 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
  • Stretch out the sides of your body to create spaciousness. Breathe into your neck, side waist, low back, and IT bands so you can feel more ease in your whole body. Props: block (optional)
  • Set the stage for a harmonious day with a cat-cow flow followed by sun salutations to wake up the entire body. You'll move through familiar postures like warrior 2, triangle, and half moon before finishing with some downtempo stretches to center yourself for the day ahead. Props: Blanket (Optional)
  • Awaken and tune up all of the major muscle groups in this steady flow. Build your practice from the ground up, closing with openness and clarity in body and mind. Props: 2 blocks (optional)
  • Enjoy a liberating wake-up flow with this upbeat morning practice that includes a shoulder-opening warm-up, hip-opening standing sequences, fun “hop switches” to fire up your energy, and more.
  • Wake up with a morning floor practice that doesn’t require standing up. Enjoy heart openers, feel good spinal twists, and hip opening poses. Props: block (optional)
  • A pre-bedtime sequence to relax your body and mind and release tension from the day. Try on a calming breath practice (sukha shunya pranayama), then lie down for gentle hip movements to prepare for a night of sweet, sound sleep. Props: none
  • Feel more freedom in your body with healthy, happy joints. This mostly-on-your-back practice is a (mostly) mellow way to support your joints from head to toe. Props: strap
  • Greet the energy of a busy day with powerful standing poses and slowly move the body and mind down to settle in for the evening. Props: none
  • Support healthy aging with special attention on the hips. Feel free, open, relaxed and grounded in your hips, while keeping your knee joints safe. Explore a series of standing poses to bring awareness to lower body actions and seated poses to help mobilize your hip joints. Props: blanket (optional)
  • Indulge in a gentle sequence of side-body stretches, forward folds, twists, and backbends designed to nurture a healthy spine. Start with seated folds to alleviate the lower back, progressing seamlessly into postures crafted for the upper back, such as thread the needle and puppy pose. Props: 1 blanket, Block
  • Savor the art of slowing down on the mat and see how it makes a difference in your everyday life. Start with a seated breating practice before moving in a practice that flows through core and back strengtheners to support your body as you age. Props: 2 blocks, strap, blanket
  • 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)
  • Take a break to stretch and improve circulation in your neck muscles. This seated sequence is a gentle tonic for stress or technology strain. Props: blanket or cushion
  • 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
  • Cultivate flexibility in the hips to invite freedom in your day-to-day life. Flow through seated, kneeling, and standing poses focused on each side of the hips to help reset any time of day. Props: none
  • Start your day with an energizing, well-rounded flow! Start with a seated warm up, sun salutations, and leg wake-up poses, then move into a playful flow and backbends. Close with a brief seated meditation followed by savasana to start your day feeling more grounded and connected to new possibilities. Props: blanket (optional)
  • Get ready for a sound sleep with this practice to help relax your nervous system and regulate sleep and wake cycles.
  • A 30-minute morning practice that will raise your energy and increase your body heat. This practice is a combination of vinyasa and longer holds in classic postures. Props: blocks, blanket, bolster
  • Breathe, move, and find internal equanimity through this well-rounded practice. Begin seated with gentle spinal movements, then find some kneeling poses before moving up to strong, standing poses with steady breath. Props: 2 blocks (optional)
  • Encourage space and ease in your hips and back with this nourishing sequence of deep release, pulsation, and relaxation. Begin with grounded poses and make your way up to standing movements to bring fluidity to hips and low back. Props: blanket or cushion (optional)
  • Enjoy a lifetime of healthy flexibility with this practice that's tailor-made for your spine, hips, and shoulders. Feel your body stretch and move through a variety of poses including twists, heart openers, and more. Props: 2 blocks, strap
  • 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
  • Soothe tweaky shoulders and restore shoulder mobility with targeted postures to strengthen the upper back, open the chest muscles, and stabilize the scapulae. You’ll start on the floor, then move through a series of standing postures to release tension in your shoulders. Props: strap, something to sit on (optional)
  • Start your day with fluidity into your hips and removing any stagnation or stiffness experienced in your hip joints after waking up. Props: none
  • If you find yourself waking up in the morning with a stiff or sore back, then this practice is for you! This sequence, performed on the floor, incorporates reclining twists, thigh stretches, and hamstring openers designed to alleviate tension, increase mobility, provide support to the muscles surrounding your spine. Props: Strap, Blanket (Optional), 2 Blocks (Optional)
  • Relax effort, breathe deeply, and move slowly. This class is full of feel-good stretches that focus on releasing tension in the hamstrings, hip flexors, lower back, neck, and shoulders. Enjoy child’s pose, low lunges, half splits, neck circles, and comforting pigeon poses. Conclude with a low back release and a lovely savasana. Props: blanket, 2 blocks
  • A practice for women dedicated to cultivating radical, unabashed self-love. Invoke the words "I love you, no matter what" as you move through a practice designed to honor your body temple. Move slowly through stabilizing poses for your lower body, before closing with a simple self-love affirmation and meditation. Props: blanket (optional)

How to Get This Challenge?

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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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