- Rules of the challenge
- Yoga - challenge: training plan
- Additional exercises
- Watch the video: Basic asanas
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The 30-day yoga challenge will allow you to strengthen, elasticize and relax your body within a month. The monthly training plan includes a Sun Salutation sequence and 5 supplementary exercises that engage key muscle groups, including the legs, abdomen, arms, and back. Take the challenge of 30 days with yoga to enjoy a firm, resilient figure after a month.
The 30-Day Yoga Challengeis a clear exercise plan for each day that will help you stay regular and motivate you to train. It is a good complement to yoga classes with an instructor and is suitable for people who would like to work on their own stretching in order to achieve a higher level of practice in a short time. The asanas that make up the challenge increase strength, flexibility, oxygenate and are the perfect way to actively relax after a hard day.
Rules of the challenge
A constant element of any training in this challenge is the Surya namaskar asana sequence, or Greeting to the Sun. It consists of 12 positions combined into one smooth movement. It is a comprehensive mini-training of the whole body that engages almost all muscles to work, strengthening them, stretching them and making them more flexible.
See: How to do the Greeting to the Sun (Surya namaskar) sequence
The challenge is to repeat the sequence every day, occasionally spicing it up with five additional asanas: tree, triangle, ship, head down dog and candle positions (descriptions can be found at the bottom of this article). Every 7 days there is a day off in a challenge. At the beginning and end of each week of the challenge, one of the additional exercises is performed. The relevant symbols are shown in the table. The number in each box indicates how many sun salutations are to be done on that day.
Yoga - challenge: training plan
| day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 2 + A | 3 | 4 | 5 | 6 | 6 + A |
| day 7 | day 8 | day 9 | day 10 | day 11 | day 12 |
| break | 7 + B | 8 | 9 | 10 | 11 |
| day 13 | day 14 | day 15 | day 16 | day 17 | day 18 |
| 11 + B | break | 12 + C | 13 | 14 | 15 |
| day 19 | day 20 | day 21 | day 22 | day 23 | day 24 |
| 16 | 17 + C | break | 18 + D | 19 | 20 |
| day 25 | day 26 | day 27 | day 28 | day 29 | day 30 |
| 21 | 22 | 23 + D | break | 24 + E | 25 + E |
Additional exercises
A. Tree Position (Vrksasana)
Stand up straight in the tadasana - put your feet together, straighten your legs, point the top of your head upwards, lower your arms along your body. The heels, hips and top of the head should be in line. Bend your left knee and place your foot against your thigh so that the heel is as close as possible to your crotch. Inhale, raise your hands up, point your fingers towards the ceiling, palms facing you. Extend your spine by pulling your arms upwards. Make 5-6 deep breaths and exhalations. Get out of the pose by going back to the tadasana, and then repeat the exercise to the right side.
B. Head Down Dog (Adho mukha svasana)
Kneel, supporting the front with your hands. Curl your toes up and smoothly lift your hips up while straightening your arms, legs, and back. Your body should take the shape of an inverted letter V. Hold your head between your shoulders. Relax your shoulder, neck and neck muscles. Hold the position for a few deep breaths. To get out of the position, take a step forward bringing your right leg first, then your left leg to the hands on the floor and slowly, rounding your back, return to the standing position.
C. Triangle Pose (Trikonasana)
Stand in tadasana. Make a big step. Point your right foot 90 degrees outwards and turn your left foot slightly inwards. Completely straighten your knees. On the inhale, pull the spine up, on the exhale, bend the right side of the torso and rest your right hand on the ankle. Twist your torso so that your chest is open. Raise and extend your left hand. Direct your eyes towards the left hand. Breathe deeply. Hold for 15-30 seconds, then switch sides.
D. Ship position (Navasana)
Sit on the floor with straight legs, hands next to your hips. Bendlegs at the knees. Bend your arms and slide your hands back over the mat, tilt your torso and, as you exhale, lift your calves so that they are perpendicular to the ground. The cubes should be joined. Then slowly straighten your legs, tense your abdomen, and keeping your balance, raise your straight arms up until they are level with your knees. Extend your arms firmly forward while working your abdominal and leg muscles to hold the position for approximately 30 seconds.
E. Candle (Salamba sarvangasana)
Prepare a blanket and fold it into a rectangle measuring approximately 50 by 75 cm. Lie down with your shoulders and back on the blanket and your head on the floor. Place your hands at your hips, and pull your shoulders away from your head. Bend your knees and push your arms off the floor to lift your legs and torso up. Bend your elbows and support your back with your hands from behind. Straighten your legs and pull your body up. Do not bend your back, keep your elbows close. Hold the position for 3 minutes while breathing deeply.