“Success is achieved neither by wearing the right clothes nor by talking about it. Practice alone brings success. This is the truth, without a doubt.”

 ― Hatha Yoga Pradipika

30 Day Challenge: Develop a Daily Yoga Practice

If you landed on this page you probably have some yoga experience, you might even consider yoga as something that makes you feel better. Maybe now would be a good time for you to take a step further and take a month of your life to commit to yoga on a daily basis. These videos are meant to assist you in this process of integrating yoga into your life. It takes about a 30 days of daily practice, at least, to discover whether yoga is really worth it or not. This is an experiment that has a very good chance of changing your life for the better, the only way to know for sure if it works is for you to give it a try. 

The benefits of a good yoga practice are vast. It improves our physical health and wellbeing, it calms the mind and brings more peace and clarity into our lives, it makes us kinder, more compassionate and sensitive to others thus improving our relationships. 

Keeping the practice consistent is very important. It is very similar to dental hygiene, if you brush your teeth only once a week, even if you do it for one hour straight very thoroughly, it will not keep your teeth healthy as much as brushing your teeth every day, even if it's just a few minutes each time. Yoga works in the same way, it is much more effective to do a shorter practice every day than a long one once in a while.

Forming a new habit requires some discipline and sticking to a certain regiment, at least in the beginning.

The first stage is committing to one month of practicing yoga 5-6 times per week.

Ideally you can join one or two weekly guided class whether in a studio or via live-streaming, and the rest of the week you can either use a video or try and do a 20-45 minute practice on your own.

Remember 

The duration of each practice or the intensity of it are much less important. It is the consistency that will lead to greater results. Give yourself permission to do an easier practice at times, maybe even just sitting and breathing or meditating. Don't create any standards for a good practice, simply make the time and do a practice, that is what really matters, whatever you do in your practice is just the icing. 

Some useful tips:

  1. Choose regular days and time slots to do your practices according to your work-life schedule. Sticking to a regular practice routine, whatever it is, increases the chances of creating a sustainable practice.

  2. If possible, do your practices in one space which you designated for that. Make sure it is uncluttered and clean, and also quiet. Creating some ambiance can be helpful, you can use a candle, incense, decoration of any kind, take a moment at the beginning and end of the practice to dedicate it or be grateful for something or someone.

  3. Get good and sufficient sleep in regular hours. That will help with your energy and mental capacity to practice.

  4. Eat food that you digest easily and that give you proper nourishment. Try to avoid food that makes your body dull and heavy, that interrupts your sleeping cycles, that leads to extreme drops of energy throughout the day. 

  5. Come to your practice with enthusiasm, curiosity, joy and with a sense of adventure and excitement for new discoveries of internal experiences, have a sense of courage moving forward, enjoy overcoming obstacles.

If you need more tools to help you with developing a daily yoga routine please contact me. 

if you need any help, guidance, support or anything else, don't hesitate to reach out.

These videos are a labor of love and were prepared with the intention of sharing yoga with anyone who may benefit from it. If you wish to donate any amount of money you can do so here

Enjoy your practice!

Weekly Practice no.1 - Well-Rounded 35 mins

This practice can fit in any part of the day, whether early in the morning, in the evening, or sometime in between. Suitable for ALL LEVELS.

 

Prepare the yoga mat and sit on your heels in Vajrasana to start.

This is part one of a weekly yoga schedule that covers all bases. Recommended to practice once a week.

 

Weekly Practice no.2 - Forward Fold 45 mins

This practice is focused on forward folds and create space in the back of the body. Can be practiced at any time of the day, can be especially useful in the afternoon or evening. Suitable for ALL LEVELS.

 

Prepare a yoga mat and a strap or belt. Start on your back in a comfortable position.

This is part two of a weekly yoga schedule that covers all bases. Recommended to practice once a week.

Weekly Practice no.3 - Spinal Care 35 mins

This practice is focused on creating some space along our spine and removing tension that we might be feeling there. It can be practiced at any time of the day and it is suitable for ALL LEVELS.

 

Prepare a yoga mat and start in Balasana which is the Child's Pose.

This is part three of a weekly yoga schedule that covers all bases. Recommended to practice once a week.

Weekly Practice no.4 - Heart Opening 45 mins

This practice is focused on back bends and heart opening patterns. It is best to practice this in the early or late morning as it may have an energizing and uplifting effect. Suitable for ALL LEVELS.

Prepare a yoga mat and start on your back with your feet together and knees dropping out in Supta Baddhakonasana.

This is part four of a weekly yoga schedule that covers all bases. Recommended to practice once a week.

Weekly Practice no.5 - Hip Opening 35 mins

This practice is focused on releasing tension in and around our hip joints. It can be practiced at any time of the day and it is suitable for ALL LEVELS.

 

Prepare a yoga mat and start on your back with your feet together and knees dropping out in Supta Baddhakonasana.

This is part five of a weekly yoga schedule that covers all bases. Recommended to practice once a week.

Weekly Practice - Short Meditation 10 mins

This is a short guided meditation practice that you can at any time. It can be particularly nice to do right after you finish your yoga practice when the body is more relaxed and available for sitting upright comfortably, and the mind is a bit more clear and still.

Prepare a cushion, chair, or any other prop that can help you sit upright in a comfortable position.

This is an add-on to your weekly yoga schedule. 

Bonus no.1 - Short Practice A 25 mins

This is a shorter practice for a day when you have less time. It can easily fit into your schedule, whether in the morning, midday or evening.

 

Suitable for ALL LEVELS.

 

We'll start on our mat in a child's pose.

Bonus no.2 - Short Practice B 25 mins

This is a shorter practice for a day when you have less time. It can easily fit into your schedule, whether in the morning, midday or evening.

 

Suitable for ALL LEVELS.

 

We'll start standing in the front of our yoga mat.

Bonus no.3 - Short Practice C 30 mins

This is a shorter practice for a day when you have less time. It can easily fit into your schedule, whether in the morning, midday or evening.

 

Suitable for ALL LEVELS.

 

We'll start lying down on our back.

Bonus no.4 - Supine Practice 30 mins

This practice is done almost entirely on the floor in a supine position. It is particularly useful for days when we feel tired or having low energy, whether menstruating or just feeling under the weather.

 

Suitable for ALL LEVELS.

 

Prepare a yoga mat and a strap or belt if you have one, and start on your back with your feet together and knees dropping out in Supta Baddhakonasana.

Bonus no.5 - Easy Morning Practice 25 mins

This practice is for these mornings when you're feeling a need for shaking off your sleepiness and stiffness after a night's sleep. It is a gentle and easy practice for a smooth transition into the day.

 

Suitable for ALL LEVELS.

 

We'll start on our mat lying down in Savasana.