10 Days of Yoga - Vinyasa Flow Challenge

Learn to match your breath with your movement by exploring inhale expansion and exhale contraction, tuning arms and chest to your rhythm while adjusting to your body's pace.

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.

Awaken your spine through spinal rolls, folds, and breath-driven movements to expand the entire spine and vertical column, while listening to your body and honoring its limits.

Awaken the spine through breath-driven movement from tabletop to high plank and downward dog, then twists and seated poses energizing the spine and body.

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.

Balance your practice by tuning into the breath as an anchor. Observe left-right differences and daily changes, and try closing one eye to feel balance.

Build balance through a standing sequence that grounds the feet, shifts weight, and flows from tree variations to half-moon and airplane poses with breath and drishti.

Open the heart center by moving energy through the front, sides, and back to nourish love, gratitude, and the emotional body.

Practice a heart-opening vinyasa sequence that guides breath and gratitude through chest openers, sphinx and twists to connect with the heart center.

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.

Explore a vinyasa flow that weaves seated and standing twists to awaken the spine, stretch the hamstrings, and detoxify internal organs through breath.