14 day yoga program - Get yoga (back) into your life.

Welcome to Day 1! 

It's not always easy to practice dedication and consistency so high five to you for beginning this journey with us!

About the video

We want to start the week with a nice balanced practice. A bit of strength and a bit of surrender. Remembering that yoga is about more than the physical practice of asana, we will be incorporating meditation at least 3 times a week during this dedication. Starting today : )

Daily yogi check-in...

We are assuming one of the reasons you are doing this 14-day dedication is because you care about yourself, your health, and your well-being. One of our reasons for designing it is so that we can do this with you. : )

But, let's take it one step further. Perhaps, this dedication can be a way to practice love towards ourselves. And so today, let's find ways, throughout our day, to practice self-love—off our mats, as well as on them. 

It would be a good practice to watch the thoughts and language we direct towards ourself throughout the day, and make a conscious effort to make them loving and generous. Maybe we can treat ourselves to things we normally may not. But whatever we do, let's practice kindness towards our body, mind, and spirit— and listen to what we need.

Day Two: Let's dedicate ourselves to Mindfulness.

Day 2! You're on your way. Nice work! Today, your practice is yin yoga. Yin is great for releasing held tension in your body and mind. If you haven't practiced yin yoga before, this may be a challenge. Yin yoga focuses on conscious relaxation through holding gentle postures for long periods of time. Be patient with yourself, relax, and see what comes up as you do this practice.

About the video

This is a good practice to slow down, check in with how we are feeling, and listen to what we need as we move forward or rest in the present moment.

So, let’s slowwwwww it down, and practice some mindfulness and yin yoga.

Daily yogi check-in...

Mindfulness is a state of active, open attention. When we practice mindfulness, we try to observe our thoughts, state of mind, and emotions from the perspective of a loving observer, without judging anything as good or bad. We notice when we are present. We notice when we are distracted. We notice our tendencies or moods, without being hard on ourselves.

Mindfulness helps us to connect with the present moment and observe what is happening within and around us—cultivating a deep sense of awareness.

So, today, let's make the effort to be mindful even during simple or 'boring' tasks. What do you notice about yourself? What observations have you made?

Day Three: Looking good!

Welcome to Day 3! Check in with your motivation you created on day one, or create one now if you haven't already. When we set a motivation at the start of anything we begin, it carves a nice pathway for our energy and intentions to follow throughout the coming two weeks.

About the video

This is a great ‘yang’ practice to wake us up. While it’s called “Morning Glory” it can really be practiced at any time during your day. So let’s jump start day 3 of this dedication and feel love towards the strength and vitality of our bodies.

Daily yogi check-in...

Today, we are dedicating ourselves to water. Drinking it. Lots of it.

Surely, you have read over and over again that you should be drinking a minimum of eight glasses of water a day. Don't know about you, but many days—especially when we get busy (and probably need it the most)—we fall short!

Water is our body's principal chemical component, making up about 60% of our constitution. Every system of our body depends on water. For example, water flushes out toxins from our vital organs, carries nutrients to our cells, and nourishes the tissues of our muscles and ligaments. 

We often don't drink enough of it. So, today, let's drink 9 glasses of water. Start now with a glass of lukewarm water (and maybe add a dash of lemon!) as it cleanses your body!

Day Four: Let's dedicate ourselves to greens.

We are four days in to the dedication, and sometimes it can be good to try things that we normally would not. A two hour yoga practice is often an intimidating idea for many of us. BUT let’s be open today and give it a try. It can’t hurt, right? Just listen to your body as you go.

About the video

Maybe take your practice of mindfulness that was our focus on Day 2 and weave it throughout this two hour class. Notice your resistance or your enthusiasm, without trying to change anything. Just be aware as you practice. And focus on your breathing.

Daily yogi check-in...

Your focus for today is greens. Leafy greens, that is. And after two hours of asana practice, you need some power foods in your system. Food is medicine. And we can get a huge amount of our vitamins and minerals from real, organic food.

If you need convincing, some of the benefits of eating leafy greens are:

• Good dose of vitamin K. Vitamin K is helps blot clot and is necessary for cardiovascular health and can help off set certain age-related conditions.

• Can help lower cholesterol and improve bone health

• Good source of carotenoids which helps prevent eye damage

• B Vitamins!

• Magnesium, magnesium, magnesium!

So, today, let's dedicate ourselves to getting a healthy dose of leafy greens. Mix it up—can be a big salad, delicious smoothie, stir-fry. Whatever tickles your taste buds.

Day Five: Let's dedicate ourselves to random acts of kindness.

Day 5! Let's get ourselves moving with some nice, flow yoga. And of, course, in revisiting this 10 minute meditation practice, you may have a deeper or completely different experience than when you practiced it earlier in the dedication. So, be curious and see how it goes.

About the video

There's wisdom in repetition! Trying the same practice out in different scenarios. We've been talking a lot about mindfulness this week - having open, active attention to what is happening, internally and externally in the present moment. So let's take this through our flow practice with Kristin today.

Daily yogi check-in...

There's little that compares to the feeling of being on the receiving end of a surprise of kindness—either from a stranger or a friend.

Here's an example. The other day, one of our staff went to buy a coffee. There was a woman in the store, looking very lost, who asked our team member for directions. After she directed the woman where to go, the woman handed the cashier some money. "It's on me. Thanks for your help!" Needless to say, our team member was very touched. And it left her with a big smile.

Today, let's dedicate ourselves to random acts of kindness. Find ways to surprise people—you know or don't know—with doing something unexpected and kind. This can be as simple as leaving a note or giving a compliment, helping someone with their bag, or making a meal.     

Day Six: Let's dedicate ourselves to breathing.

Yoga can be a powerful tool for healing and transformation—both the physical and more subtle aspects of the practice. Make time today to create space to explore some of this. So let’s do a yin class, focused on opening and releasing the heart. And spend some time also unlocking the breath.

Today is about unwinding and opening—physically and psychologically.

About the video

A gentle and relaxing yin practice that specifically targets the energetic channels connected to the heart. You will explore the four boundless qualities of the heart, and be left with a sense of warmth, openness, and well-being.

Daily yogi check-in...

We breathe all the time. But very few of us take full advantage of the healing power and potential of our breath.

The breath is not only a way for us to release carbon dioxide and gain more oxygen, but is one of our primary ways to bring prana (or life-force) into our body. Breathing consciously and properly throughout our day can have multiple positive effects on our physical and psychological well-being.

When we breathe deeply from the belly, the diaphragm is able to move up and down, which also helps to flush out stress and irritation from the energetic centre located in the hallow area between our ribs—the solar plexus.

So, today, when you can remember, just be conscious and aware of your breath and try to involve your belly when you breathe—starting the inhale from the low belly and moving into the fullness of your breath. Maybe, you can also pause during moments of stress or tension, and just bring your awareness to slow, conscious breathing. 

Day Seven: Let's dedicate ourselves to a digital free day.

Today, feels like a good day to balance out the yin and yang aspects of ourselves, our week, our practice. So we chose a practice that does just that.

Happy completion-day of our first 7 days of the dedication!! Half way there. So much beauty behind and so much beauty ahead.

About the video

Yin' is often associated with the soft, receptive, and feminine side of our being. 'Yang' is often associated with the dynamic, active, and masculine side. Part of the yogic path is finding harmony and balance between these two essential elements of our being. This practice is a great way to start.

Daily yogi check-in...

Yep. Ironic, we know, given that we are sending this to you via email, and also having you practice with us online. BUT, today (besides doing the daily dedication practice on The House of Yoga, of course), let's try and switch off from iPhones and laptops and TVs.

It's a good practice, every once in a while, to switch off our gadgets and live our lives without them for a few hours. It's good just to notice how we react, if it feels easy or difficult, and what our tendencies are to distract ourselves with technology.

So, today, let's have a digital-free day.

Day Eight: Let's dedicate ourselves to gratitude.

Welcome to week 2! We hope you are enjoying the dedication so far. Let’s kick off this second week of our dedication with a nice strong, asana practice: Astanga Yoga Half Primary Series with Kino.

About the video

Go for this practice if you're up for a longer and more dynamic practice. Please modify and don't expect to follow along just like Kino. She's been at this practice, daily for decades. So just do what you can do and most importantly have fun!

Daily yogi check-in...

Today is all about gratitude. We want to bring this simple practice back into the limelight, as it has so many wonderful, personal benefits and ripple effects in the world.

We yanked this from the Harvard University website which summarised scientific research studies on gratitude :

One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.

Another leading researcher in this field, Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, tested the impact of various positive psychology interventions on 411 people, each compared with a control assignment of writing about early memories. When their week’s assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other intervention, with benefits lasting for a month.

So today, why not try this? Write down, at the end of the day, things you are grateful for that have happened this week. And also, if you feel compelled, maybe write a short letter (or email) expressing gratitude towards someone in your life.

Day Nine: Let's dedicate ourselves to a caffeine-free day.

When we return to a sequence or practice, again and again, it helps us to realise that the ‘freshness’ or ‘newness’ of the moment doesn’t necessarily come from having a new class to follow or a new sequence of poses, but it comes from our experience of the practice on this particular day, in this particular moment.

Even if they follow the exact same sequence of poses, no two yoga practices are the same.

So let’s revisit one of our favourite classes (which we also practiced last week) and see if we can find the ‘newness’ in each moment of the practice.

About the video

Practice this at any time today. We love this practice with Katiza Satya because its energizing, grounding, and at the same time leaves us feeling open and calm. Try to find a steady rhythm with your breath throughout the class, and remember to incorporate Ujjayi or ocean breathing as you go.

Daily yogi check-in...

Every once in a while it’s nice to observe and change our habits for a short period of time. It can be a good thing to have some days free from caffeine. In excess, caffeine can cause indigestion, create an acidic internal environment, jolt the nervous system, cause headaches, and can exacerbate anxiety and other health conditions. So, it’s a good thing every once in a while to observe your consumption of caffeine, and make sure you are keeping a balance. So try cutting it out of your day today, and observe how you feel.

Day Ten: Let's dedicate ourselves to forgiveness.

It’s time for some grounding and to connect to the present moment. When we consciously practice grounding, it helps us to feel less flighty, forgetful, and more connected to the Earth. We are then able to to move intentionally through our day or week.

So, we have a wonderful vinyasa class to practice today plus a meditation that helps us with acceptance.

About the video

Erica will guide you through a vinyasa flow class focused on grounding. With this practice, you will become more present and establish a strong connection to the Earth. Notice how you feel throughout your day after practicing it.

Daily yogi check-in...

Many spiritual traditions speak about the power of forgiveness. But one teaching that resonated very deeply with us was on the distinction between inner forgiveness and outer forgiveness.

A great teacher once said, that outer forgiveness (having a discussion, inviting the person back into your life, outwardly forgiving them, etc) is on a case to case basis. Obviously, if someone has created a huge amount of damage or harm in your life, you are not called to welcome them back in to continue.

Inner forgiveness, however, he stated, is necessary. It is for everyone. If we do not forgive internally, it is like drinking poison. It can affect us (and our health and well-being) for many, many years. We practice inner forgiveness by recognising the divinity within each person, shifting perspective, understanding the lesson to be learned, and internally letting go. This isn’t always easy but can be incredibly healing and transformative should we attempt to put it into practice.

So think of something that needs your gentle forgiveness and begin to today to let go.

Day Eleven: Let's dedicate ourselves to eating good fats.

We are moving very close to the end of the dedication. It's a good time to check in with your motivation at the start of 14 days. Have you honoured it? Is it the same? Has it changed at all?

Maybe let's recommit to finishing it whole-heartedly and with careful attention. It's a good practice to recommit to something. Life and busyness can so quickly get in the way. But the best part is, we always have the choice to return back to our practice. So don't be hard on yourself when you wander away or define yourself as a failure. Just lovingly come back and do your best, again.

About the video

A great teacher once said that worry is wasted energy. He then explained. Essentially, worry serves no purpose. In any given circumstance, you either have a situation and know how to deal with it (in which case you don't need to worry), or you have a situation and don't know how to deal with it (in which case worrying won't help you either).

It can be good to use our yoga practice for emotional awareness and transformation. So today, let's focus on noticing and letting go of this tendency to worry, which can be so heavy and draining.

Daily yogi check-in...

It's important when we look at cultivating healthy eating habits that we consider whether or not we have enough "good" fat in our diet. Contrary to the belief that a low fat diet is the way to go, it's more the types of fat that we eat which is so important.

'Bad' fats (known as transfats or saturated fats, found mostly in fried and processed foods) increase cholesterol and the risk of certain diseases. 'Good' fats (known as unsaturated fats) on the other hand are essential for our physical and emotional health. Good fats play a huge role in helping you manage your moods, stay mentally clear, fight fatigue, and even control your weight. In fact, these fats lower your cholesterol and reduce your risk of heart disease.

Here are some top 'good' fat choices : avocados, coconut milk, nuts, olive oil, sesame oil, olives, flaxseed, sunflower seeds, pumpkin seeds, fatty fish.

So today, let's make sure we get some good fat in our diet!

Day Twelve: Let's dedicate ourselves to sustainability today

Bonjour! You're getting close to ending your dedication. Smile! Maybe revisit your gratitude list that you made a few days back. Or even better, continue doing it every day!

About the video

We love this practice, so let's deepen our experience and do it again. It's nice to combine mindfulness with a more active, flowing practice.

Enjoy your practice today. It is a miracle that we have a body, and our health! Let's enjoy it.

Daily yogi check-in...

It's easy when we see big problems in the world to feel small and helpless. But, we cannot forget that change begins with individual choices.

So today, let's think about small ways we can contribute to sustainability and have more ecological consciousness.

What are the small ways we can help? — maybe turning off the water when we brush our teeth; bringing shopping bags with us when we go to the grocery store; minimising plastic; buying local, organic foods; supporting sustainable brands; abstaining from buying clothes from companies that are known for worker exploitation; cycling to work instead of driving; using public transport when we can; being conscious of the waste we produce; recycling!

If every individual became more conscious of the small choices we make every day, perhaps big changes are sure to follow.

Day Thirteen: Let's dedicate ourselves to FUN.

It's a good time to start feeling the end of the dedication approaching and allow yourself a sense of satisfaction. It can be very easy for us to be self-critical and we can pass over recognising and praising our efforts and achievements. So take a moment to acknowledge yourself for the effort you have made during this dedication. However it has gone for you. It all began with self-love, anyway so let's return to that today.

About the video

This is a fun practice to explore. An important part of the yogic tradition is studying the subtle anatomy, and how to work more consciously with vital energy or prana. This is a great practice to try with curiosity. See what you feel, and how you feel after.

Daily yogi check-in...

We often forget to make time in our busy lives to simply PLAY! It's something which comes so naturally to us as children and we seem to lose our imagination and playfulness as we get bogged down with responsibility and seriousness.

So let's focus on having fun today. Maybe even do something we may not typically do. Get creative, make the effort. You won't regret it!

Last day: Let's dedicate ourselves to consistency

You made it! Today is your last day of the dedication! Congratulations and we hope you enjoyed your time, your practice, your daily focus, and exploring new things.

We have loved doing this with you and believe this is the first of many journeys we will take together!

About the video

Let's end with a bang! 2 hours of delightful yoga! Enough said.

Daily yogi check-in...

At the end of this dedication, it's a good idea to sit down and think how you can continue to integrate yoga into your life. Of course, it doesn't have to be every day, but ask yourself what is do-able for you? Maybe twice a week? 4 times a week? Perhaps, you want to mediate at least weekly?

Whatever it is, as we end this dedication, think of how you can take it forward and develop a consistent practice? Hopefully you've fallen in love with The House of Yoga classes by now and if you stick with us, only good things are to come. More teachings, more inspiration, more programs.