If you are new to Yoga or are returning to Yoga after some time away, this 14 day introduction is the perfect place to start. You will find that the practices we’ll explore together are very accessible with detailed instruction and explanations.
Besides movement and physical poses, we also discuss and practice other elements of Yoga; breath work and meditation will broaden your understanding of this rich practice.
TEACHER: Ellen Cremer
LEVEL: Active 1
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.
Here are a few extra videos that provide some detail and background on the various practices you’ll encounter in this Challenge.
This Challenge invites you to spend a little bit of time each day (10-60 minutes) to learn about and practice various elements of Yoga. When exploring something new, it is always helpful to stay curious and open to what you might discover; I invite you to allow these qualities to be an important support over the next two weeks.
Before you start, take a few minutes to prepare. It can be helpful to look at the time frame of each suggested practice and plan what time of day you’d like to practice. Making changes to your lifestyle by adding something good and supportive opens an opportunity to consider things you might want to let go of. For example, in order to fit a 60 minute Yoga practice into a busy day, would it be helpful to spend a little less time reading news or watching TV? Of course sometimes life just happens and gets in the way of our intentions and you may have to take a break one day and resume again. But do your best to follow along with the suggested practices and adjust as needed.
Enjoy yourself and good luck!
— Ellen Cremer, Owner
Morning • 59 min
Active & Instruction 1
Anytime • 9 min
Morning • 37 min
Active Movement 1
Evening • 32 min
Morning • 61 min
Active & Instruction 1
Anytime • 21 min
Instruction & Breathwork
Day 7 • Extra Easy 2
This short practice combines movements and stretching. For a bonus you can add this 12-minute class called Guided Relaxation 2.
Morning • 32 min
Active Movement 1
Before we dive into Week 2, let’s take a few minutes to reflect on your experience so far. What are some of the elements in Yoga you enjoy? Others that you perhaps don’t like quite as much? After spending 7 days learning and thinking about Yoga, and having explored different ways of practicing, there is a good chance you’ve begun to notice some personal preferences by now. Perhaps you feel more drawn to the more active classes and don’t resonate with relaxation or meditation? Or maybe the other way around? There may be some poses you like better than others.
It can be helpful to get more clarity on our preferences, but I’d also like to encourage you to keep exploring these different layers of Yoga even if you sometimes notice some resistance (unless you are taking care of an injury, other health concerns or pain). But just because we don’t love something doesn’t mean it’s not helpful; these moments can offer a valuable moment of reflection—perhaps the greatest benefit of Yoga.
So the next time you notice ‘not liking’—whether you feel bored, restless or frustrated—instead of not doing the suggested practice or pose, it might be helpful to ask yourself: ‘Is there a small change I can make that allows me to be with this a little differently?’ You may observe different choices around props or changing your breath slightly; and exploring these moments with awareness, rather than turning away from them, can be a doorway to self discovery.
Evening • 32 min
Morning • 62 min
Instruction & Active 1
Anytime • 17 min
Day 11 • Extra Easy 3
Let’s try an easy practice of active movements and floor-based stretching combined with a guided Meditation—and meet the cats 🙂 For a bonus add the 12-minute Meditation 2 practice for a deeper experience.
Morning • 35 min
Evening • 21 min
Day 13 • Gently Energize 1
By now you are likely more familiar with most movements and poses in this practice; enjoy yourself! For a bonus add a 15-minute guided relaxation if time allows: Guided Relaxation #3.
Morning • 30 min
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