10 Days of Yoga - Vinyasa Flow Challenge

Begin seated to tune into breath, then move with inhale expansion and exhale folding through cat-cow and downward facing dog, cultivating energy, awareness, and ease in the body.

Explore hip-opening stretches to increase hip joint flexibility while breathing through emotions that may surface, inviting curiosity and enjoyment on day 2 of the yoga challenge.

Begin in child’s pose and move through hip-opening sequences—from crescent lunge to extended pyramid—breathing deeply to release tension and expand the hips.

Release neck, shoulders, and back tension to improve posture, open the chest, and lengthen the spine through deep breathing for office workers who sit most of the day.

Move through breath-led stretches for the neck, shoulders, and upper back. Practice thread the needle, cobra variations, and side-lying shoulder releases to ease tension and open the chest.

On day four of the vinyasa flow challenge, lengthen the legs, especially the hamstrings. Use a strap or scarf to assist stretches and relax the upper body.

Lengthen the legs with strap-assisted hamstring stretches, hip-openers, and supine twists, guided by deep breathing and relaxed shoulders for a balanced yoga practice.

Explore sun salutations (Surya Namaskar) as a day six sequence to honor sun energy and awaken prana. Move mindfully with breath through a few rounds that support spine and body.

Flow through sun salutations, moving from arms overhead to halfway lifts and folds, linking cobra or upward facing dog with plank and downward facing dog for strength and energy.

Day nine of 10 days of yoga vinyasa flow guides a twisted out sequence of spinal twists to massage intestines, stomach, liver, and spleen, boosting detoxification on an empty stomach.