14 Day Strength & Stretch Yoga Challenge
4.7 (27 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
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14 Day Strength & Stretch Yoga Challenge

Two weeks of yoga for a stronger, leaner, more flexible you!
4.7 (27 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
184 students enrolled
Last updated 9/2017
Current price: $10 Original price: $50 Discount: 80% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 6 hours on-demand video
  • 15 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Become stronger, leaner and more flexible
  • Relieve stress and anxiety
  • Get back to your regular yoga practice
View Curriculum
  • Have a few blocks and strap, if you don't own any just use pillows and a belt

Take the 14 Day Yin & Yang Yoga Challenge - #14daysofyoga

Starting a yoga practice is one thing but maintaining it is a completely different story! One of the biggest struggles is getting on your mat consistently. Life has a tendency to get in the way!

If you've been in a "yoga rut", this is the perfect program for you! With the ideal combination of Yin (restorative) yoga, Vinyasa (flow) yoga, and core strength workouts, you'll get the boost of inspiration and motivation you need to get back to your regular yoga practice while helping you get stronger, leaner, more flexible and a whole lot calmer!

A Balance of Styles for All Your Yoga Goals

This course features fourteen different lessons, all based on an effective and engaging sequence: 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.

Sometimes though, you just want to kick it up a notch, which is why this course comes with some extra goodies to keep you motivated! These goodies include 7 Core Strength Workouts!

The 7 Core Strength Workouts are short 10 minute exercise routines to get you some seriously toned abs, a strong back and a defined booty. These short but effective classes will help you get a strong core which plays a major part in balance, inversions and the smoothness of your transitions in yoga! Your core is much more than just your abdominals so be prepared to work on the entire section between your shoulders to your hips! These are the perfect classes to do when you're on the go.

The 14 Days of Strength and Stretching is a two week program to a stronger, leaner, more flexible you! Start it any time and enjoy! 

By signing up, you will get:

  • 14 high quality yoga classes
  • BONUS - 14 PDF's for in depth pose review
  •  BONUS  - 7 quick core strength workouts
  •  BONUS  - Yoga at Home eBook - 100 Poses & 8 Sequences
  • Download the classes and keep them forever
  • Start and stop at any time


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!


  • DAY 1: VINYASA BASICS We'll start off the 14-Day Challenge with vinyasa basics and the essentials of flows.
  • DAY 2: UPPER BODY STRENGTH Strengthen your arms, chest and upper back with this powerful practice.
  • DAY 3: YIN FOR HIPS Open up your hips and increase flexibility with these passive poses.
  • DAY 4: CORE & PLANKS Challenge your core strength with these fun plank pose flows.
  • DAY 5: SIDE BODY Stretch and strengthen your side body, focus on the waist, obliques and IT band.
  • DAY 6: YIN FOR UPPER BODY Soothe neck, shoulder and back tension with this yin yoga practice.
  • DAY 7: BACKBENDS Learn how to practice backbends safely and effectively to get a healthy spine.
  • DAY 8: LOWER BODY STRENGTH Strengthen your glutes, quads and hamstrings with these standing poses.
  • DAY 9: YIN SIDE BODY Stretch into your side body and feel comfortable from head to toe.
  • DAY 10: BALANCE Learn to balance with these fun asymmetrical poses to improve coordination and focus.
  • DAY 11: TWISTS Detox and flow with these dynamic twists to help ease lower back pain and improve digestion.
  • DAY 12: YIN FOR HAMSTRINGS Stretch out tight hamstrings and improve lower body flexibility.
  • DAY 13: FLOOR CORE WORK Work your abdominals and back muscles with this core strengthening practice.
  • DAY 14: GENTLE YOGA Finish off the two-week practice with a nice and easy gentle yoga session.


    1. Lower Adominals
    2. Obliques
    3. Back Strength
    4. Glutes
    5. Endurance
    6. HIIT Core
    7. Hip Flexors/Planks


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

  • 11 Inversions

  • 8 Simple Sequences to try at home!

What others are saying...

  • "We tried Kassandra’s downloadable yoga program and we have to say it is truly incredible.  The videos are professionally filmed in a beautiful bright setting along with  great background music, just like in your live yoga class.  And Kassandra provides an excellent yoga workout for both body and mind. The downloadable classes provide a good mix of flexibility and strength, and help to reduce stress, while offering yogis at all levels versatile flows to enhance their practice." - Try Belle Magazine
  • "I'm at Day 7 and loving the challenge. I'm finding it a good mix of postures I'm comfortable with plus new challenges that mean I can really fell some muscles working in new ways. My hips are freeing up too and they were in a terrible state from too much driving! Thank you - it's great." Nicole
  • "I'm so glad I purchased this course, worth every penny! I love that I can keep the classes for life and do them over and over again. They are fun and challenging without being too hard and since they are 20-30 minutes long, I can easily fit them into my schedule. Kassandra's instructions are really clear so I can always follow along and know how to modify poses if needed. So happy with this purchase!!" - Amanda


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?
Between 15-30 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!

Who is the target audience?
  • This course is for every BODY. If you can breathe and move, you can do this challenge!
  • Any yoga student in rut who wants to get back to a consistent practice
  • It is always recommended that students consult their health care providers prior to beginning a new exercise routine
Students Who Viewed This Course Also Viewed
Curriculum For This Course
22 Lectures
1 Lecture 00:57

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 :)

Preview 00:57
14-Day Yin & Yang Yoga Challenge
14 Lectures 05:19:52

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.

Day 1 - Vinyasa Basics

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.

Day 2 - Upper Body Strength

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.

Day 3 - Yin Yoga for Your Hips

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.

Day 4 - Core Strength with Planks

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.

Day 5 - Side Body Flow

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!

Day 6 - Yin Yoga for The Upper Body

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.

Day 7 - Yoga Backbends

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!

Preview 21:44

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.

Day 9 - Yin Yoga Side Body Stretch

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!)

Day 10 - Yoga for Balance

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.

Day 11 - Twist & Detox

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.

Day 12 - Yin Yoga for Hamstring Flexibility

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!!

Day 13 - Core Strength Floor Work

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!

Day 14 - Gentle Yoga
BONUS 7 Day Core Strength Program
7 Lectures 41:40

Day 2 - Obliques

Day 3 - Back Strength

Day 4 - Glutes

Day 5 - Core Endurance

Day 6 - HIIT Core

Day 7 - Hip Flexors/Boat
About the Instructor
Yoga Instructor Kassandra Reinhardt
4.5 Average rating
279 Reviews
2,305 Students
4 Courses
Yoga Teacher RYT 200, Level 1 Yoga Therapy Certified

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.