Here’s to week one 🥂
Welcome to the first week of potentially many 30 day challenges. I have a lot of ideas and hope to make this a monthly thing. Let me know what challenge you would like to see next in the comments.
Every Sunday 12 CST in November, an email will be sent out with the pose(s) for each day that week (Sunday-Saturday). Note: this post went out on 10/29, but the challenge doesn’t start till 11/1. Along with a photo or video and instructions of how to get into each pose, I have also included some of it’s benefits. At the end of the 30 days we will have an entire yoga flow. I will record and post it and you will have forever access to it.
The challenge can be done one of two ways:
Do ONLY the current days pose(s)
Do all poses leading up to the current day including the current day. For example, on day 4 you would complete day 1, 2, 3, ending with day 4.
Completely up to you and how much time you have each day.
Reminder to save this post for quick and easy access for the upcoming days.
Only paid subscribers have access to challenges. If you want to partake in this challenge and all future challenges become a paid subscriber below. Get 25% off a full year of Sustainable Stories until 11/1.
Let’s get into it 🧘🏻♀️
Day 1 - Childs pose (balasana)
With your knees hip width distance apart, sit back on your heels
Walk your fingertips out in front of you, resting your chest on your thighs and your forehead on the ground
Continue to breathe
Hold for 30 seconds to a few minutes.
Benefits:
Opens and stretches your hips
Relaxes back muscles
Relieves tension in pelvis
Increases blood flow to head and neck
Stimulates digestion
Slows down parasympathetic nervous system by relaxing your body and allowing you to focus on your breathing
Childs pose is a good pose to reset your body between more difficult movements or to come back to and slow down your breath
Modifications:
Place a pillow under your head
Place a pillow under your hips
For pregnant women, opt for wide leg child’s pose
Day 2 - Table top/cow/cat (bharmanasana/bitilasana/marjaryasana)
Table top
Stack your wrists under your shoulders and your knees under your hips
Allow your back to be flat
Press into your palms to drop your shoulders away from your ears
Breathe deeply and hold for 1-3 breaths
Inhale, come into cow pose
Belly lowers as your tailbone lifts
Draw your shoulder blades together
Gaze up
Exhale, come into cat pose
Tuck your tailbone, round your spine drawing your belly button in
Lower your gaze, chin goes into chest
Push the ground away with your hands
Complete 5-7 rounds of cat/cow while moving slowly and breathing deeply
Benefits:
Strengthens your spine
Increases flexibility of neck, shoulder and spine
Stretches hips, back, abdomen, and chest
Modifications:
Put extra padding under your knees if you feel any pain