In other words, implementing yoga into your routine is a no-brainer.
But how do you go fromwantingto be a yogi and reaping those benefits tobeinga yogi?
Yoga challenges make it as easy as possible to commit to adding yoga into your routine, she says.
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Instead, you’ve got the option to seamlessly incorporate them into your current routine.
Some people might do it on their rest days.
Others might do it as part of their warm-ups or cool-downs, says Galvin.
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There are no rules with yoga.
What’s most important is you make it work in your life so that it can become sustainable."
During and following your first session, you will experience some mental health benefits, says Galvin.
Ashley Galvin
Still, yoga is typically a case of more is better.
Practicing yoga multiple times per week allows people to learn positions at a faster clip, explains Galvin.
Each of the four weeks in this 30-day challenge builds off of the previous week.
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You will complete this same flow each of the three days you commit to doing yoga this week.
During the second and third weeks, you tack additional poses onto the flow.
Here is how to get started.
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Standing Forward Fold
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This move is particularly soothing after a long day of sitting.
The goal of standing forward fold is to help open up your lower back and hamstrings, says Galvin.
[It] strengthens your entire body, including your midline and core."
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A good goal is to build up to 60 seconds by the end of the challenge.
Drop to your knees if a fullyoga push-upisnt yet accessible to you.
This will deepen thestretch of your hamstrings.
Ashley Galvin
Pigeon Pose
Thepigeon poseoffers a deep stretch to whichever leg is bent, says Galvin.
In particular, it stretchers your hip flexor, quads, psoas, groin, and back.
Let your current mobility dictate how long you hold the pose to start."
Courtesy of Ashley Gavin
Also, dont shy away from using props to help you enter the position, Galvin adds.
Once again, you will start with the standing forward fold to warm up your body.
Then, you will move through a vinyasa flow.
From the warrior two position, you will cartwheel your hands into a high plank position, explains Galvin.
Then, you will repeat the flow a second time.
Warrior Two
Here’s how to do the warrior two pose from the downward-facing dog position.
Week Three
By this point, youre more than halfway through the yoga challenge!
During the third week, you are going to add warrior three into rotation.
Specifically, youll add it in between thedownward-facing dogand warrior two.
Here’s how to add it to your flow.
The only difference is that you will switch leg leads for warrior three and warrior two.
Week Four
You made it to the last week.
You are your own best teacher.
You know what you and your body need for the day better than anyone else.
If at any point you start to experience any pain or discomfort, stop."
Discomfort is your body’s way of letting you know that it does not (yet!)
have the prerequisite strength, mobility, or body awareness needed to safely complete the pose, she says.
Rather than pushing yourself, stay within your realm of comfort.
Yoga is here to help heal our bodies, not hurt our bodies, says Galvin.
On your mark, get set, flow.
