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Wellness 101

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Challenge Overview

Learn how to work better, feel better, and live better. In Wellness 101, Luke Ketterhagen teaches you approachable practices designed to help you reduce stress and improve your overall well-being. Breathing well, improving your range of motion, and preparing for a good night’s sleep are just a few of the essential skills you’ll cover in this course.

Luke created this wellness experience for anyone who is new to yoga and/or wellness practices as well as anyone looking for a short “back-to-basics” course. Each class is under fifteen minutes, so you can easily fit one into a work break or into another part of your day. The classes are: Breathing, Moving: Mobility, Moving: Strength, Relaxing, Meditating, Sleeping, and The Importance of Pausing.

You can look forward to doing feel-good stretches and simple strengthening exercises, learning how to focus your mind, taking your legs up the wall in a relaxing pre-bed yoga pose, and much more.

Clean your slate, reset your nervous system, and most of all, have fun with these classes!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1.2hrs to complete

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Section 1
  • Luke welcomes you to the program and explains why the wellness tools you’re about to learn are so important for your overall well-being.
  • Props: chair, mat Learn how to breathe more deeply and more efficiently in a seated and then prone position. Luke walks you through a few simple steps so you can relax well in both of these postures.
  • Props: mat Improve your range of motion with these feel-good stretches for your whole body. Luke encourages you to go slowly and breathe well to release tension and to get the full benefit of each stretch.
  • Mobilize and strengthen your whole body in this practice that’s designed to activate your shoulders, legs, hips, core, and more.
  • Props: chair or mat Learning how to relax is a skill. In this session, Luke guides you through a body scan (a systematic, step-by-step relaxation). At the conclusion of the scan, he encourages you to stay resting as long as you like and to notice how it affects whatever you do next.
  • Props: chair Meditation can be a great stress management tool. In this session, Luke guides you through a basic meditation. You’ll learn how to establish a comfortable seat, connect with your breath, and focus your mind.
  • Props: chair In this class, you’ll learn useful tips for how to prepare for a good night’s sleep. Luke also teaches you his favorite relaxing yoga pose to do before bed.
  • Luke talks about the importance of pausing after you do any kind of practice so you can enjoy a greater sense of well-being.

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Meet Your Teacher

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Luke Ketterhagen
Hi, I’m Luke Ketterhagen. I’ve been teaching and studying yoga for over twenty years. I specialize in... 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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