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The Yoga Reset: Transform in 30 Days

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Challenge Overview

Revitalize your body and mind with this 30-day yoga challenge designed to help you feel strong, balanced, and free.

Join world-class instructors Rodney Yee, Luke Ketterhagen, Amy Ippoliti, Tiffany Bush, and Nichole Golden for a journey that goes beyond typical workout challenges, blending mindfulness, breath and movement.

With daily yoga classes ranging from 15 to 20 minutes, this program offers a powerful mix of hatha and vinyasa yoga to keep you inspired and committed.

Each day, you’ll receive a new yoga class delivered right to your inbox. These thoughtfully curated practices include energizing morning flows and targeted sequences for the hips, shoulders, and back—building strength, mobility, and ease in every area of your body.

Whether you want to establish a regular practice, improve flexibility, or release tension, this challenge meets you where you are, offering adaptable, intelligent practices that respect your body's current capabilities while gently expanding your potential.

Why wait to prioritize your wellness? Start your journey to a healthier, more mobile you. Step into 2025 feeling embodied, pain-free, and ready to embrace the year ahead.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

9hrs to complete

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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.
Section 2
  • 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!
Section 3
  • 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.
Section 4
  • Release your lower back with this relaxed and grounded practice. Use this as an opportunity to not only melt tension, but to step into more stillness, self-awareness, and connection to your breath.
Section 5
  • 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.
Section 6
  • Stretch and strengthen the hips and the glutes. Start lying down and then move though postures such as chair, squat, and pigeon to promote hip opening and activate the lower body.
Section 7
  • 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.
Section 8
  • Build strength and stability in your legs while engaging your core throughout this session. You'll start by activating your feet before moving through a flow featuring chair pose, pyramid pose, and malasana. Conclude the practice with specific postures designed to enhance flexibility in the hamstrings.
Section 9
  • Looking for a balanced practice that you can integrate into your morning routine? In this empowering class, you'll start in tadasana (mountain pose) and move through classic standing postures before winding down with seated poses and a final savasana. This is a great class to do in the morning. It will lift your energy and leave you feeling both refreshed and grounded.
Section 10
  • Enhance your posture and boost your confidence with this upper-back focused flow practice. Begin by activating your upper back muscles on the floor, then transition into standing poses, before concluding with a simple savasana.
Section 11
  • 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.
Section 12
  • 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.
Section 13
  • 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.
Section 14
  • 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.
Section 15
  • Roll out of bed and wake up your body with gentle fluid movements. Set an intention as you flow to have a great day.
Section 16
  • A grounding yet strengthening 15-minute practice to reset your day. Start your free trial today for more free yoga.
Section 17
  • Open up your hamstrings without a single seated forward fold. Enjoy different variations of standing stretches and end with a supine leg stretch before savasana.
Section 18
  • Release accumulated social stress with a soothing flow of grounding postures, breathwork, and forward folds to decompress your nervous system. Transition from over-stimulated to soothed with this helpful practice.
Section 19
  • In this balanced and meditative practice, you’ll explore breath and gaze as you move through a sequence of fundamental poses. Class begins with a centering practice in crocodile pose. After that, you’ll move on to thread the needle, bird dog, tree pose, wide-legged forward fold, sun salutes, and more. Along the way, Luke offers suggestions for how to enhance your focus during the class and in the day ahead. Enjoy!
Section 20
  • 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.
Section 21
  • Stretch the muscles around the low back while also strengthening the core and lengthening the hamstrings. Enjoy moving slowly and gently to help create a happy low back.
Section 22
  • A well-rounded practice for a happy body! Begin with neck and shoulder warmups, then move through a steady sequence of strong standing poses, heart openers, and hip openers. Wind down and close with a short savasana.
Section 23
  • 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.
Section 24
  • 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.
Section 25
  • 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.
Section 26
  • Explore the stability of triangle variations to invite power in your body and mind with this strong, fluid practice. Strengthen your core and legs to engage with triangle-based poses, then find a moment of rest to integrate the practice.
Section 27
  • Wake up with a morning floor practice that doesn’t require standing up. Enjoy heart openers, feel good spinal twists, and hip opening poses.
Section 28
  • Strengthen self-awareness with this slow, mindful flow filled with curiosity and kindness. Through heightened perception we create — and hopefully widen! — gaps between stimuli and our reactions to them. Explore poses to evoke sensation like toes pose, half splits, and balancing poses, then close with seated savasana.
Section 29
  • Take good care of your low back as you age for a lifetime of mobility and feeling good. Strengthen your lower body and open up through your sides, hips, and inner thighs in this functional practice.
Section 30
  • Experience joy and energy flowing through you as you move through a steady-paced sequence that incorporates thread the needle, side angle pose and revolved head to knee. By the end of this practice, you'll have released longstanding tension that's been hindering your capacity for true enjoyment.

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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