7 Days • 7 Practices


Making this commitment is a gift that you give yourself and the benefits that you will receive from a regular Yoga practice are truly limitless. I believe that the magic of Yoga is particularly effective when we bring different elements together such as movement, strengthening, stretching, relaxation and breath work. While there will be a stronger focus on core work in this challenge, the suggested practices include warm-ups and options for guided relaxation that will help keep your yoga practice balanced. Listen to your body and as always feel free to make changes and adjustments as needed.


TEACHER:   Ellen Cremer

STYLE:   Strength Building

LEVEL:   Active 1-2

DURATION:   7 Days





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.

Before we start, I thought I’d point out a few more things that I believe can be very helpful along the way.  Core strengthening postures can be a challenge at times but also an opportunity not only for stronger abdominal muscles but also for inner growth and strength. In Yoga we often talk about a Body-Mind connection; think about how practicing relaxation not only effects your body (slower heart rate, body temperature changes, muscles relax) but also your state of mind and emotional well-being. You feel relaxed! When practicing a more demanding core pose you won’t come very far with that surrendered way of being. Instead you will notice that strengthening your body will help you cultivate qualities such as inner strength, focus and determination. So notice your growth during this week— inside and out!

When building confidence and strength you may also stumble into feelings that may have gotten in the way of a natural expression of confidence. Perhaps judgement, doubt or insecurity. When these feelings arise during practice notice what your usual response is. Turning away from it? Perpetuating? What could you do differently now that you are more aware of it? These moments can be truly precious opportunities towards change and transformation!

Enjoy yourself and good luck!
— Ellen Cremer, Owner

Day 1 • Warm-up, Core & Relaxation #1

Let’s do this! We begin with 3 shorter practices: a full body warm up followed by a short core sequence and some relaxation. Let’s ease into this challenge!  Click on the image of each practice in turn, then the Mark Complete button to the right before you move on.

 Morning • 50 min
Mixed 1

Day 2 • 30-Minute Moves 3 & Core Sliders

After a 30 minute Yoga practice, have fun with these blanket slides. Core work can be truly creative! Take a few minutes to rest or stretch after class.

Morning • 45 min
Active 1-2

Day 3 • Warm-up, Core & Relaxation #2

Today’s Yoga Warm-up will emphasize leg strength. Combined with a juicy core sequence your body will surely be satisfied!

Morning • 48 min
Mixed 1-2

Day 4 • 30-Minutes Moves 2 & 30-Minute Yin

Enjoy this shorter practice today that will include a nice chunk of core work. If time allows treat yourself to some Yin Yoga today.

Morning • 59 min
Mixed 1

Day 5 • Core Connection Workshop

Today’s practice is a real treat. Besides strength we’ll explore a connection to the core of your body through breath work, abdominal massage and Restorative Yoga.

Morning • 96 min
Active 1-2

Day 6 • Warm-up, Core & Relaxation #3

Let’s go deeper. After the initial warm-up sequence highlighting shoulder strength we’ll continue to add onto familiar core exercises.

Morning • 53 min
Mixed 1-2

Day 7 • Sunny Salutations

Have fun this active Yoga sequence and keep exploring your newly build core strength!  If you are looking for a little add-on, feel free to repeat any of the Core Moments sessions for a challenge, or a Guided Relaxation from earlier in the week..

Morning • 32 min
Active Movement 1

Congratulations! You finished the Challenge!

Completing this seven day core challenge truly is an accomplishment!  Let’s take a few moments to reflect back on this past week. How did you feel when you started? How do you feel now? Do you notice any changes in your body or the way you feel? I believe it’s important to really take note of these changes – the ones that are very obvious but perhaps also more subtle changes – as these are the gifts that you receive from a more dedicated Yoga practice. It might also be helpful to briefly think about how to move forward from here. Would you like to make any ongoing commitment based on your experience? Perhaps add a core focus into your Yoga practice once or twice a week? Is there something else you are curious about in Yoga that you’d like to explore?

Good luck with your next adventure!

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