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30/30 Yoga Challenge

Your Classes:

By Esther Ekhart, David Lurey, MacKenzie Miller, Sandra Carson, Andrew Wrenn, José de Groot, Nichi Green, Adela Serrano, Francesca Giusti, Marlene Henny, Irina Verwer, Jeff Phenix, Raghunath

30/30 Yoga ChallengeLet's get started! 

This 30 day challenge will be just that... a challenge. Make sure that you try to stick to the schedule and practice everyday. 

Remember to keep it fun and when things get harder we will give alternative options and you can always do what you can and laugh the rest off!  

Good luck, the EkhartYoga team x

Core flow with a block

Day 1 : Core - Core flow with a block

34:23

Core flow with a block

We use a block to help access our core. This class will help you uderstand that your core is more then just your abdominals and how to properly activate your core to enjoy your yoga practice more fully. With 3 poses given to practice at home as well, with Sun Salutations and more.. If you don't have a block, use a sturdy pillow, or book for you to be able to squeeze between your thighs.

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About this class
Teacher Esther Ekhart
Level Level 1, Level 2
Duration 34:23
Style Vinyasa Flow
Extra content
Before you start....

Test your core!

Test your core strength before you start this program and make note of where you are at right now. Then test yourself again after the challenge and note the difference.

Test and train your core

Basic balancing postures class

Day 2: Balance - Balancing postures class

33:45

Basic balancing postures class

The focus in this class is on balancing. Slowly building up from the basic standing poses, this class will lead you to the needed stability to find the balance in your body in the most basic standing postures. With Lunge Pose, Parsvakonasana, Trikonasana, Vrksasana, Prasarita Padottasana and more.
Props: For this class you will need 2 blocks and maybe a blanket to sit on. 

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About this class
Teacher Sandra Carson
Level All Levels
Duration 33:45
Style Vinyasa Flow, Anusara
Extra content
Before you start

Test your balance

Test your balance before you start this program and make note of where you are at right now. Then test yourself again after the challenge and note the difference.

Yoga exercises to test your balance

Everybody Flow 1

Day 3: Everybody Flow

28:15

Everybody Flow 1

A general level easy vinyasa class for everyone using a yoga block to support you in some standing and seated poses. Includes Trikonasana, Prasarita Padottanasana and Supta Baddha Konasana.

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About this class
Teacher Nichi Green
Level All Levels
Duration 28:15
Style Vinyasa Flow
Gentle strengthening of the Core

Day 4: Core - Gentle strengthening of the Core

39:39

Gentle strengthening of the Core

A yoga practice to gently wake up and strenthen the core of your body. Standing yoga poses, seated yoga poses, lying yoga poses, all with a focus on creating awareness and aliveness in that oh so important part of your body. You'll fee stronger and more grounded when you finish.

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About this class
Teacher Esther Ekhart
Level Level 1, Level 2
Duration 39:39
Style Hatha
Fundamentals of yoga: balance

Day 5: Balance - Fundamentals of yoga, balance

36:30

Fundamentals of yoga: balance

A sequence including standing balancing poses to connect the extremities to the core muscles, by understanding this relationship the sequence builds up to the arm balance Lolasana (pendant pose).

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About this class
Teacher Adela Serrano
Level Level 1, Level 2
Duration 36:30
Style Hatha, Vinyasa Flow
Extra content
Suggested reading

Yogic wisdom from David Dodd

We all experience stress. Stress is a natural reaction to certain situations - it is part of life. David Dodd explores how yoga deepens our connection with self. As we grow and deepen this relationship, we move towards a sense of balance.

From stress towards balance

Wake up call

Day 6: Wake up call

32:36

Wake up call

This is a wake up call! Do this practice in the morning and you will feel energized for your day. In this flow we work with a specific pose called Down Dog Scorpion, a backbend which invigorates the spine. Also with a bit of core and some twists to counterbalance the backbends.

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About this class
Teacher Marlene Henny
Level Level 1, Level 2
Duration 32:36
Style Vinyasa Flow
Core work out

Day 7: Core - Core work out

24:17

Core work out

This short yoga workout is all about the core. Esther shows how to stabilize the core before you start moving from it. Also upper body strength is being represented in this Yoga class to build up strength for poses like headstand and handstand.In this tutorial we do not practice headstand and handstand. We are just creating the strength and prepare for these poses. Repeat this practice regularly to maintain the strength.

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 24:17
Style Hatha
Extra content
Infographic on core strength

Activate your deep core line!

Real power comes from activating the deep core line of our body, especially when we manage to keep the outer body soft and flexible. Power in yoga poses for example, comes when we put effort in grounding down through our foundation while drawing the core in and up.

Core strength in your yoga practice

Open your hips and heart

Day 8: Balance - Open your hips and heart

32:45

Open your hips and heart

A strong intermediate class but with modifications so you can adjust it as you like. Working on the whole body but especially the hips and heart. You are invited to practice with the meditation "How can I open my heart?" throughout the strong physical work. Includes flows, twists, lunges, Vrksasana / Tree Pose, Uttitha Hasta Padangustasana, Trikonasana variations and forward bends.

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About this class
Teacher Raghunath
Level Level 2
Duration 32:45
Style Vinyasa Flow
Extra content
Class level too high?

Repeat an earlier class

This program is supposed to be challenging, and keeping a sense of adventure and humor on the mat is vital. As long as you listen to your body, do what you can and remain compassionate towards yourself you are practicing true yoga!

However, if any of the classes in this program are too difficult for you, simply repeat one of the earlier classes on the same theme (core, balance or general)

Suggested reading

Get to grips with your hips

While most yoga poses involve the muscles around the hips and pelvis in some way, 'hip openers' are a specific group of asanas whose main anatomical function is to maintain and develop a healthy range of motion in the hips. In this article we take a closer look at some basic anatomy of the hip and how we can use different yoga poses to target different areas of the hips for a healthy balanced practice....

Yoga Hip Openers

Free wrists and shoulders

Day 9: Free wrists and shoulders

30:04

Free wrists and shoulders

Wrists and shoulders sometimes need a break! If you still want to practice a Vinyasa flow and keep moving, without putting too much pressure on wrists and shoulders, here’s some ideas on what to do and how to do it. Mainly standing postures to maintain your strength but also some deep hip openers to encourage a deeper stretch.

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About this class
Teacher Francesca Giusti
Level All Levels
Duration 30:04
Style Hatha, Vinyasa Flow
A core flow class

Day 10: Core - A core flow class

37:45

A core flow class

In this practice we apply core principles as we move through core signature postures to get closer into our center, moving from the center with support.

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About this class
Teacher Marlene Henny
Level Level 1, Level 2
Duration 37:45
Style Core Strength Vinyasa
Extra content
Suggested reading

Who is Marlene Henny?

Get to know this Core Strength Vinyasa teacher a little better in her interview... 

Who is Marlene Henny?

Balancing from a place of stillness

Day 11: Balance - Balancing from a place of stillness

35:24

Balancing from a place of stillness

Focus on balancing poses like Eagle Pose (Garudasana), Tree Pose (Vrkasasana), Dancer (Natarajasana), Half Moon Pose (Ardha Chandrasana), Revolved Half Moon Pose (Parivrtta Ardha Chandrasana). This sequence challenges your focus and concentration and asks of you to move from stillness.

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About this class
Teacher Esther Ekhart
Level Level 2
Duration 35:24
Style Hatha
Extra content
Suggested reading

Some yogic philosophy

According to Samkhya Philosophy all nature is made up of three qualities called Gunas: Raja, Tamas and Sattva. Read about their interplay in Esther’s article -

The Play of the Three Gunas

Chandra Namaskar - The Moon Salutation

Day 12: Chandra Namaskar - The Moon Salutation

29:16

Chandra Namaskar - The Moon Salutation

A version of the Chandra Namaskar (Moon Salutation) from the Kripalu Yoga tradition. Whereas the Sun Salute works on the forward/backward plane of energy, the Moon Salute operates on the lateral plane and the hips. After a brief introduction, the class goes through three full cycles of the salute (once to the left > once to the right = full cycle). The first one, we hold the poses a bit to feel and explore, the second round a little more movement and the final round is a 'one breath per pose' flow. I recommend following the guided sequence enough times to memorize it and then go out under the moonlight with bare feet and honor nature. She will reward you with inner peace and awareness of our interconnection.

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About this class
Teacher David Lurey
Level All Levels
Duration 29:16
Style Hatha, Vinyasa Flow
Extra content
Suggested reading

Chandra Namaskar

Learn more about what the Moon Salutations are in Kirsty's article - 

Chandra Namaskar / Moon Salutations

30 minute core Yoga

Day 13: Core - 30 minute core yoga

30:35

30 minute core yoga

Think of your core like an apple core - from the top of your head to the tip of your tailbone! 30 minute sequence to awaken and strengthen the core of your being. Flexion, Extension, Lateral Flexion and Twisting poses included.

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About this class
Teacher Jennilee Toner
Level Level 2
Duration 30:35
Style Hatha, Vinyasa Flow
Extra content
Suggested reading

Preventing injuries

Read how to work with the breath, prana and the three vayus to help you move and practice safely.

Preventing yoga injuries: the breath, prana and the vayus

Bird of Paradise

Day 14: Balance - Bird of paradise

34:59

Bird of paradise

A yoga class focusing on the standing balance pose "Bird of Paradise" or Svarga Dvijasana. A fun balancing pose that you can take to your own level. Warm up with Sun Salutations, externally rotated standing poses like Warrior II / Virabhadrasana II, Baddha Utthita Parsvakonasana, Bound Side Angle Pose, of course the peak pose Bird of Paradise and some cooling down with Gomukhasana with Garudasana arms.

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About this class
Teacher Esther Ekhart
Level Level 2
Duration 34:59
Style Hatha, Vinyasa Flow
Extra content
Suggested reading

Tips for standing balances

If you find your standing balances are a little wobbly have a look at these handy tips from Jenny......

Working on your balance

Chill out practice

Day 15: Chill out practice

30:33

Chill out practice

Clear your mind by focussing on your breath with this shorter class that will warm up and stretch the major muscles in your body. Staying in the pose and counting your breath will leave you feeling clear, energised and open for whatever will come to you in your day! With Virasana, Parsvakonasana, Parsvakonasana, Ardha Matsyendrasana.

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About this class
Teacher Sandra Carson
Level Level 1
Duration 30:33
Style Vinyasa Flow, Anusara
Yoga for core strength

Day 16: Core - Yoga for core strength

31:51

Yoga for core strength

Improve your core stability and strength even more as Andrew takes you through Plank variations, Boat variations and sequences involving forwards bends and leg raises. The sequence finishes with half Headstand into full Headstand, with the option of Child's Pose if you are not practicing the inversion.

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About this class
Teacher Andrew Wrenn
Level Level 1, Level 2
Duration 31:51
Style Hatha
Short and sweet but powerful

Day 17: Balance - Short and sweet but powerful

39:48

Short and sweet but powerful

Clear out any stuck energy by really using the breath to flood fresh energy through the inner body and release any tension and holding in the outer body.
Props needed: Bolster and block.

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About this class
Teacher Jeff Phenix
Level All Levels
Duration 39:48
Style Hatha
Extra content
Some inspiration

Read about Tapas - the third of Patanjali's Niyamas

Tapas - the third of Patanjali's Niyamas - represents the fieriness that gets our heart pumping, heightens our desire for personal growth and reminds us of how much we love our yoga practice! Just as with all aspects of the Sutras though, Tapas has relevance both on and off the yoga mat….

Understanding the Niyamas - Tapas

Really really mellow - minimal energy required

Day 18: Really really mellow

28:14

Really really mellow

Great for the end of a long or tiring day. Or if you just want to be mellow and mindful and want to build energy instead of expending it.

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About this class
Teacher Jeff Phenix
Level Level 1
Duration 28:14
Style Hatha, Restorative
Core Support and mula bandha

Day 19: Core - Core support

35:05

Core support

Combining muscular support with your life force energy, Andrew starts from down on the mat with a deep yet mindful approach to developing your core strength. Using energy locks and mindful bodywork to blend the physical with the metaphysical. Practice somatic movements, Pawanmuktasana, Supine Twists and Plank variations.

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About this class
Teacher Andrew Wrenn
Level Level 2
Duration 35:05
Style Hatha
Exploring difficult yoga poses

Day 20: Balance - Exploring difficult yoga poses

34:55

Exploring difficult yoga poses

Warm up with Sun Salutations, then we move towards exploring Bakasana, Parsva Bakasana, Ardha Chandrasana, Parivrtta Ardha Chandrasana, Hasta Padangustasana and Virabhadrasana III. Enjoy this short but sweetly chanllenging class.

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About this class
Teacher Esther Ekhart
Level Level 2
Duration 34:55
Style Vinyasa Flow
Extra content
Suggested reading

Tips for approaching a difficult Yoga Pose

Here are four handy tips from Hatha Yoga teacher Olav Aarts on what to do when you are faced with a difficult pose in a Yoga class.

4 Steps for Tackling a Difficult Pose

Yin to balance strong yoga

Day 21: Yin to balance strong yoga

39:04

Yin to balance strong yoga

Mellow yin great for after strong arm balances and core strengthening. In this short Yin session you will release tensions in your shoulders, chest, abdomen and spine. Not only for those who have just done a strong core strengthening and arm balancing sequence, but also if your shoulders and chest could use some extra opening. 

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About this class
Teacher José de Groot
Level All Levels
Duration 39:04
Style Yin Yoga, Restorative
Vinyasa Flow: press strength

Day 22: Core - Vinyasa Flow - press strength

32:49

Vinyasa Flow - press strength

Has pressing into Handstand always eluded you? If so, this class is perfect for you! This vinyasa class emphasizes the exact areas you'll need to build strength, so that you'll shortly find your way floating into your Handstand. 

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About this class
Teacher MacKenzie Miller
Level Level 2, Level 3
Duration 32:49
Style Vinyasa Flow
Find Balance

Day 23: Balance - Find balance

44:32

Find balance

Find balance on your mat and, through that, in your life. This class focusses on the balance between sukha and sthira - ease and steadiness. By searching for sukha and sthira in every pose, in every breath, you'll find your balance. Of course, you'll find plenty of balance poses in this class.

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About this class
Teacher Irina Verwer
Level Level 1, Level 2
Duration 44:32
Style Hatha, Vinyasa Flow
A quick energy boost with a relaxing ending

Day 24 : A quick energy boost with a relaxing ending

33:44

A quick energy boost with a relaxing ending

In this short session you will combine yang with yin yoga. There is a dynamic start to your practice to allow the blood and energy to circulate well throughout your body. Moving first the arms and the back to get a nice warming-up for the flow of standing poses that follow, which enhance your strength and release blockages in the back and hips. You will end with yin poses to help release tension in the shoulders, back and neck, so that in half an hour you have had your energy boost and your relaxation too. This practice is great in the morning before work or in the evening after work, or when you don't have a lot of time to practice. There are different variations given, so you can adapt the poses to your own needs. 
Props needed: bolster, block and blanket.

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About this class
Teacher José de Groot
Level All Levels
Duration 33:44
Style Vinyasa Flow, Yin Yang Yoga
Core Agni Flow

Day 25: Core Agni flow

40:00

Core Agni flow

This Vinyasa Flow class ensures that your core will be challenged in a subtle way that creates profound effects in your practice.

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About this class
Teacher MacKenzie Miller
Level Level 2, Level 3
Duration 40:00
Style Vinyasa Flow
Extra content
Some inspiration

Read about Ahimsa - the first of Patanjali's Yamas

‘Ahimsa’ means ‘Non-violence’ or ‘non-harming’. When we act with ‘Ahimsa’ in mind, we try not to physically harm others, ourselves, or nature; not thinking negative thoughts about others or ourselves; and making sure that what we do and how we do it is done in harmony, rather than harm.  A very important attitude to bring with you onto your mat......Read more

Power Yoga Challenge - class 6

Day 26: Balace - Power Yoga

34:01

Power Yoga Challenge - class 6

This 30 minute class will take you on a fun ride from core work towards a truly heart opening armbalance. Moving the body on the waves of your breath towards more expansion, following precise alignment that leading to empowerment and grace. Surya Namaskar, side plank prep, Eka Pada Dhanurasana, Kapinhjalasana I 

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About this class
Teacher Sandra Carson
Level Level 1, Level 2
Duration 34:01
Style Vinyasa Flow
Extra content
What is Power Yoga?

The practice of Hatha Yoga knows many different styles and intensity levels.  Vinyasa Yoga is a more general term for a dynamic and flowing Yoga practice that within the style, also knows many different intensity levels.  The term Power Yoga refers mostly to the level of physical intensity; it is a vigorous practice that can be used as a “work-out.” .... Read more

Strong and Open

Day 27: Strong and open

31:42

Strong and open

Who wants strength without being open? That paradigm is old and didn't serve us. Yes we want the strength but we want the freedom in our body as well. Muscle shouldn't be a burden, it should enhance our lives. This class on one level is core conditioning but uses yoga fundamentals to make sure we're not building muscle in an inappropriate way that doesn't serve our ultimate wellness. There is no fitness unless we are open and at peace in our bodily frame. In this class you get it all and in only 30 minutes!

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About this class
Teacher Raghunath
Level Level 2, Level 3
Duration 31:42
Style Vinyasa Flow
Extra content
Suggested reading

Yoga for strength?

When we practice yoga poses such as standing poses, Plank, arm balances and inversions we are in effect “weight training” supporting our own body weight in gravity.
Yoga works on whole body rather than isolating specific muscles, like when using fixed gym equipment. This means we teach the muscles in the body to work together. We recruit other muscle groups acting as stabilisers as well as the muscles where the main action takes places....Read more

Rocking the boat

Day 28: Core - Rocking the boat

36:51

Rocking the boat

Find your core, feel your core, strengthen your core!! From a semi supine position, starting with a gentle exploration of the pelvic tilts influence upon the core muscles, be guided into core strengthening floor twists and then rocking up into sit bone balances and navasana variations. From Navasana journey into a dynamic forward bend and plough (Halasana) vinyasa and then back down onto the mat for leg raises, more Navasana and a one legged table!

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About this class
Teacher Andrew Wrenn
Level Level 2, Level 3
Duration 36:51
Style Hatha
Powerful Flow

Day 29: Balance - Powerful flow

34:00

Powerful flow

If you have only half an hour and you want a full body workout. Continuous flow, with less talking more action. Loads packed into this class, Sun Salutations, Standing poses, an arm balance Eka Pada Koundinyasana II, Inversions like Handstand, and Forearm balance, backbends and hip openers. Enjoy Ekhartyogis and yoginis, this will surely brighten and energize your day!

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About this class
Teacher Esther Ekhart
Level Level 2
Duration 34:00
Style Vinyasa Flow
Free your shoulders

Day 30: Free your shoulders

34:37

Free your shoulders

Specifically for the upper back and shoulders this is a slow class that will realign your shoulders and ease tension in the shoulders and upper back leaving you feeling relaxed. Including Garudasana and Gormukhasana for the arms, twists and Pursvottanasana. A must for beginners and advanced Yogis alike.

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About this class
Teacher Nichi Green
Level All Levels
Duration 34:37
Style Hatha, Restorative
Extra content
Suggested reading

The breath is boss, the breath is yoga

Nichi Green talks about how giving yourself over to your breath will change your experience of yoga... Read more

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