By Esther Ekhart, David Lurey, Sandra Carson, José de Groot, MacKenzie Miller, Nichi Green, Adela Serrano, Andrew Wrenn, Francesca Giusti, Marlene Henny, Irina Verwer, Jeff Phenix, Raghunath
Let'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
Day 1 : Core - 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.Leave a comment
About this class Teacher Esther Ekhart Level Level 1, Level 2 Duration 34:23 Style Vinyasa FlowExtra content
Day 2: Balance - 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.Leave a comment
Props: For this class you will need 2 blocks and maybe a blanket to sit on.
About this class Teacher Sandra Carson Level All Levels Duration 33:45 Style Vinyasa Flow, AnusaraExtra content
Day 3: Everybody Flow
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.Leave a comment
About this class Teacher Nichi Green Level All Levels Duration 28:15 Style Vinyasa Flow
Day 4: Core - 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.Leave a comment
About this class Teacher Esther Ekhart Level Level 1, Level 2 Duration 39:39 Style Hatha
Day 5: Balance - 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).Leave a comment
About this class Teacher Adela Serrano Level Level 1, Level 2 Duration 36:30 Style Hatha, Vinyasa FlowExtra content
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.
Day 6: 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.Leave a comment
About this class Teacher Marlene Henny Level Level 1, Level 2 Duration 32:36 Style Vinyasa Flow
Day 7: Core - 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.Leave a comment
About this class Teacher Esther Ekhart Level All Levels Duration 24:17 Style HathaExtra 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.
Day 8: Balance - 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.Leave a comment
About this class Teacher Raghunath Level Level 2 Duration 32:45 Style Vinyasa FlowExtra 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)
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....
Day 9: 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.Leave a comment
About this class Teacher Francesca Giusti Level All Levels Duration 30:04 Style Hatha, Vinyasa Flow
Day 10: Core - 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.Leave a comment
About this class Teacher Marlene Henny Level Level 1, Level 2 Duration 37:45 Style Core Strength VinyasaExtra content
Day 11: Balance - 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.Leave a comment
About this class Teacher Esther Ekhart Level Level 2 Duration 35:24 Style HathaExtra content
Day 12: 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.Leave a comment
About this class Teacher David Lurey Level All Levels Duration 29:16 Style Hatha, Vinyasa FlowExtra content
Day 13: Core - 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.Leave a comment
About this class Teacher Jennilee Toner Level Level 2 Duration 30:35 Style Hatha, Vinyasa FlowExtra content
Read how to work with the breath, prana and the three vayus to help you move and practice safely.
Day 14: Balance - 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.Leave a comment
About this class Teacher Esther Ekhart Level Level 2 Duration 34:59 Style Hatha, Vinyasa FlowExtra content
Day 15: 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.Leave a comment
About this class Teacher Sandra Carson Level Level 1 Duration 30:33 Style Vinyasa Flow, Anusara
Day 16: Core - 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.Leave a comment
About this class Teacher Andrew Wrenn Level Level 1, Level 2 Duration 31:51 Style Hatha
Day 17: Balance - 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.Leave a comment
Props needed: Bolster and block.
About this class Teacher Jeff Phenix Level All Levels Duration 39:48 Style HathaExtra content
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….
Day 18: Really really mellow
Day 19: Core - 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.Leave a comment
About this class Teacher Andrew Wrenn Level Level 2 Duration 35:05 Style Hatha
Day 20: Balance - 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.Leave a comment
About this class Teacher Esther Ekhart Level Level 2 Duration 34:55 Style Vinyasa FlowExtra content
Day 21: 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.Leave a comment
About this class Teacher José de Groot Level All Levels Duration 39:04 Style Yin Yoga, Restorative
Day 22: Core - 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.Leave a comment
About this class Teacher MacKenzie Miller Level Level 2, Level 3 Duration 32:49 Style Vinyasa Flow
Day 23: Balance - 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.Leave a comment
About this class Teacher Irina Verwer Level Level 1, Level 2 Duration 44:32 Style Hatha, Vinyasa Flow
Day 24 : 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.Leave a comment
Props needed: bolster, block and blanket.
About this class Teacher José de Groot Level All Levels Duration 33:44 Style Vinyasa Flow, Yin Yang Yoga
Day 25: 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.Leave a comment
About this class Teacher MacKenzie Miller Level Level 2, Level 3 Duration 40:00 Style Vinyasa FlowExtra content
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
Day 26: Balace - Power Yoga
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 ILeave a comment
About this class Teacher Sandra Carson Level Level 1, Level 2 Duration 34:01 Style Vinyasa FlowExtra 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
Day 27: 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!Leave a comment
About this class Teacher Raghunath Level Level 2, Level 3 Duration 31:42 Style Vinyasa FlowExtra content
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
Day 28: Core - 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!Leave a comment
About this class Teacher Andrew Wrenn Level Level 2, Level 3 Duration 36:51 Style Hatha
Day 29: Balance - 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!Leave a comment
About this class Teacher Esther Ekhart Level Level 2 Duration 34:00 Style Vinyasa Flow
Day 30: 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.Leave a comment
About this class Teacher Nichi Green Level All Levels Duration 34:37 Style Hatha, RestorativeExtra content