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Take the 14-Day Yin & Yang Yoga Challenge - #14daysofyoga
The 14-Day Yin & Yang Yoga Challenge is a two week program to a stronger, leaner, more flexible you! Start it any time and enjoy!
By signing up, you will get:
HIGH QUALITY YOGA CLASSES FOR ALL LEVELS
This course features fourteen different lessons (bonus of 7 core strength workouts), all based on an effective and engaging sequences: two days of vinyasa flow, followed by one day of yin yoga. Vinyasa flow is a great workout that helps you get stronger and leaner, without pushing yourself too hard. Yin yoga is a restorative form of yoga based on holding passive poses for an extended period of time. It's great for relieving stress and improving flexibility.
I'm so happy to offer you this course and can't wait for you to start the challenge! I put so much time and effort into building these classes and am extremely proud of the finished product.
Share pictures and videos of yourself doing the program on social media by using the hashtag #14daysofyoga, You could even be featured in my newsletter :)
This is a wonderful challenge for anyone who's looking to lose weight, build muscle, improve flexibility and relieve stress and anxiety. Grab your yoga mat and a water bottle and let's get started!
BONUS - 7 CORE YOGA WORKOUTS
BONUS - FREE YOGA EBOOK
Learn how to do yoga at home with this simple guide of 100 yoga poses!
10 Reclined Poses
17 Seated Poses
24 Floor Poses
27 Standing Poses
10 Arm Balances
8 Simple Sequences to try at home!
What others are saying...
1. When does the program start?
Anytime! There is no set start or end date for this program. Once you purchase it you can start the 14 days whenever you'd like and feel free to take as many breaks as you need.
2. How long can I keep the classes?
Forever! The classes can be downloaded to your computer, tablet or mobile phone so that you can do them over and over again, no internet connection required. You also have the option of streaming them too!
3. How long are each of the videos?
The shortest video is 17 minutes and the longest is 27 minutes. Perfect for a busy schedule!
4. Do I need any props?
Having two blocks and a strap handy would be ideal, but if you don't own any of those things you can substitute with large pillows and a belt.
5. Is there a refund policy?
Yes! Udemy lets you get a refund up to 30 days after purchasing a course.
I hope you'll decide to join us on this journey to a healthier, stronger and more flexible YOU! See you on the mat!
Not for you? No problem.
30 day money back guarantee.
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Certificate of completion.
|Section 1: Welcome!|
Welcome to the 14-Day Yin & Yang Yoga Challenge! Together we will do two days of Vinyasa Flow yoga followed by one day of Yin Yoga for two weeks. This will help you get stronger, leaner and WAY more flexible in under 30 minutes a day. Make sure you also join our private Facebook group to stay accountable, track your progress, interact with others doing the program and ask me any questions you might have! I look forward to getting to know you :)
|Section 2: 14-Day Yin & Yang Yoga Challenge|
Get the basics down before embarking on the challenge! Learn how to do a "Vinyasa Flow" and how to modify it to suit your body. This is a great way to set yourself up for success over the next 14 days.
When I first started yoga I had absolutely no upper body strength! Strengthening my upper back, arms and shoulders has completely changed how I feel in my body (for the better!). This fiery practice is sure to help you develop muscle strength in the upper body for toning and definition.
Yin yoga is such a yummy practice! In this class we will hold passive poses for a few minutes that will help us improve flexibility in our hips and lower back. This will be a relaxing practice so make sure to turn off your phone and all other distractions to tune in.
Plank poses are an amazing way to build core strength! In this class we'll explore lots of different variations of plank poses to target all areas of our abdominals while also strengthening the back muscles and hip flexors. Core strength plays a huge part in how we balance and move our body in transitions.
The side body can often be neglected in yoga classes, but no more! Stretch and strengthen from the side of your neck, down the torso and all the way down into the IT band and outer shin. This is a playful class with some funkier poses to try out.
If you sit at a desk all day long, carry small children, drive a lot or experience a lot of stress in your day to day life, odds are your neck and shoulders could use a bit of TLC. This yin yoga practice will help you target these areas of tension and tightness to free up the upper body and get you feeling comfortable and relaxed again! Enjoy!
Backbends can be quite tricky and also quite uncomfortable if not done properly. In this class we will intelligently sequence our poses to prepare our body for backbends so that they can feel really good while we're in them! Backbends are a fantastic way to improve posture and alleviate back pain if done mindfully and with proper alignment.
Get a toned yoga booty and killer thighs with this great lower body workout! We play with a lot of standing poses and warrior poses to strengthen the glutes, hamstrings, quads and hip flexors. Although most of the class focuses on strength, you can also expect some great stretches to improve flexibility too!
More side body love! In this class we do some of my all time favorite yoga poses such as banana pose and child's pose with a side bend. Every time I do a yin yoga class for the side body I always feel a few inches taller.
Balancing certainly isn't easy, but it's an amazing way to engage every single muscle in your body! In this class we do a mix of floor poses and standing poses that will really challenge our focus and coordination. You can expect some asymetrical poses to keep you on your toes (literally!)
Twists help us compress and release the internal organs which stimulate digestion and in turn helps us detoxify the body. We will explore some seated and standing twists that will help you relieve back pain, improve digestion, increase shoulder flexibility and feel all around more comfortable in your body! Twists and detox flows are some of my all time favorites, so I'm really excited to share this practice with you.
For years I struggled with tight hamstrings! Even though I did ballet and stretched all the time, it wasn't until I started doing yin yoga that I was able to make lasting changes to my hamstrings. In this class we will focus on holding poses for a few minutes using some props in order to lengthen our hamstrings and increase mobility.
This core centered practice is slightly different from the core class we did in week 1. Most of our core strengthening exercises will be done lying down. Exercises are also much slower paced and more controlled. Believe me when I say you will feel the burn!!
Congratulations! You did it! You made it through the 14 Day Yin & Yang Yoga Challenge! For our last day together we are going to indulge in a slower paced, gentle yoga class. Now is the time to slow down and look over the progress you've made in the last few weeks. Thank you so much for participating in this challenge with me!
|Section 3: BONUS 7 Day Core Strength Program|
Day 1 - Lower AbdominalsPreview
Day 2 - Obliques
Day 3 - Back Strength
Day 4 - Glutes
Day 5 - Core Endurance
Day 6 - HIIT Core
Day 7 - Hip Flexors/Boat
Kassandra has a dream of spreading the gift of yoga worldwide. She strives to help people discover the magic of creating an at home yoga practice by offering free classes on Youtube (Yoga with Kassandra) as well as in depth online courses and workshops. She also teaches public classes in Ottawa, Canada.
Kassandra believes yoga has the power to support us through change and can help fuel the fire of our inner desires, giving us the strength we need to go after our dreams. She strives to help students develop mind-body awareness by connecting to the breath and being open to new challenges.