TEACHER: Ellen Cremer
STYLE: Strength Building
LEVEL: Active 2-3
DURATION: 14 Days
TOTAL PRACTICES: 14
Your Weekly Practices
SETUP YOUR PRACTICE SPACE: Is there one dedicated space where you can leave your props so they are readily available? Or do you like the flexibility to practice on your deck on sunny days? Some privacy is helpful; plus consider turning off your phone, asking for some quiet time from family and keeping excited pets in another room.
PROPS: Here's a general list of props you should have on hand; you may not need all of these depending on the Challenge you're doing. Plus, I announce at the beginning of each practice what you'll need that day. Yoga props are easily found online or at a local sporting goods store.
• Yoga mat
• Two foam Yoga blocks, 4 inch width
• Blankets or pillows (optional: household blankets)
• Yoga bolster (required for most Restorative practices)
• Yoga strap (optional: belt or scarf)
• Therapy balls (only needed for self-massage practices; tennis balls work too)
SHOULD I EAT BEFORE PRACTICE? Try to avoid eating 1-2 hours before any activity; but as with all things, adjust to suit your needs and lifestyle. Avoid caffeine before any relaxation practices.
PRACTICE EVERY DAY? WHEN? It's ok to skip days, take breaks and adjust the schedule to fit your needs! Also each day has a suggested practice time (generally active in the morning, relaxing in the evening); but as always listen to your body and don't be afraid to experiment and modify.
RESPECT YOUR LIMITATIONS: It’s important to remember that not every single Yoga pose offered here is right for everyone, especially with old injuries or other limitations. Please be patient with yourself as you begin this journey and feel free to take breaks or modify as needed.
PRACTICE DETAILS and PROGRESS: Next to each practice you'll find some notes on length, time to practice and what to expect (see sample to the right). When you complete each practice, click the Mark Complete button to save your progress. As you move through the Challenge, you'll see the Progress pie chart change to reflect your progress. You can always click the COMPLETED button again if you want to do that practice over again.
Increased strength and flexibility are great benefits of a deeper and more dedicated practice. But I believe there is a lot more to the idea of an ‘advanced’ experience of Yoga. Over the next two weeks I invite you to be curious not only about physical challenges, but also about the more subtle experiences throughout your practice; perhaps a closer connection with your breathing or a deeper awareness of finer sensations that arise in your body along the way. By paying attention to details we begin to cultivate a more heightened awareness of the ebbs and flows of experience, our tendencies to grasp or avoid, and ultimately moving deeper into the equanimity and wholeness that is our natural state by holding space for ALL that arises.
With that in mind you may find it helpful to also take a few moments and reflect on your intention around this challenge. What moved you to be here ready to dedicate yourself to your practice? I invite you to listen deeply. Personalizing your ‘Why’ will help you create a clear focus around what really inspires you to be here. I believe when we are inspired there is no need for discipline. We are moved to do something from a much deeper place.
Enjoy yourself and good luck!
— Ellen Cremer, Owner
Morning • 59 min
Anytime • 63 min
Anytime • 69 min
Morning • 49 min
Evening • 46 min
Morning • 72 min
Active 2-3, Relaxing 1-2
Morning • 37+ min
Active 2-3, Relaxing
Before you dive into week 2 let’s take a moment to reflect on your experiences so far. How did you do? What were some of your celebrations on the mat? How about any challenges? What were your responses or choices in some of those more significant moments? This may apply to the challenge of certain postures or how to be with yourself on the mat when feeling tired or unmotivated. I believe that what appears as an obstacles can be an opportunity for growth and self-discovery.
While we learn to be more present and mindful, we begin to observe different emotional responses or beliefs more closely. With a maturing Yoga practice we have an opportunity to develop an inner strength and a different capacity to be with some of those patterns in ourselves. Can we meet feelings and thoughts with awareness? Are we willing to even acknowledge the underlying beliefs? Take some time to reflect on these questions, journal if you like — and remember that this inquiry is Yoga too!
Morning • 52 min
Active 2, Relaxation
Morn/Eve • 45 min
Active 2-3, Meditation
Morning • 60 min
Evening • 40 min
Morn/Eve • 61 min
Morn/Eve • 62 min
Active 2-3, Relaxing