15 Minutes x 15-Day Total Yoga Challenge (from Yoga 15)
4.6 (922 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
10,810 students enrolled

15 Minutes x 15-Day Total Yoga Challenge (from Yoga 15)

Improve your flexibility, build core strength, alleviate aches and pains and reduce your stress in 15 minutes a day!
4.6 (922 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
10,810 students enrolled
Created by Abi Carver
Last updated 9/2014
English
English [Auto]
Current price: $22.99 Original price: $34.99 Discount: 34% off
19 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 4 hours on-demand video
  • 16 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • The fundamental yoga poses and sequences.
  • To improve your flexibility.
  • To increase your range of motion.
  • To build core and upper body strength.
  • To improve your balance and proprioception (the sense of where your body is in space).
  • To alleviate pain, especially in the lower back, neck and shoulders
  • The skills of conscious breathing, to enhance your focus and gain a greater sense of clarity.
  • To equip yourself with the tools you need to relax your central nervous system.
  • To improve your body awareness.
Requirements
  • This course is suitable for beginner/intermediate yogis and is not appropriate if you are suffering from injury.
Description

If you feel stiff when you wake up or struggle to manage your energy throughout the day, now is the perfect time to start focusing on your health and wellbeing, before the negative effects of modern life take their toll.

When you practice yoga for a short time every day, you'll find that you can move more comfortably, that you have much more energy and no longer suffer from recurring niggling aches and pains, especially at the lower back, neck or shoulders.

The most effective at-home training

I started working from home in 2009, which meant that before the popularity of at-home fitness training, I had to find a way to keep myself fit and healthy that I could stay consistent with over the long-term and that didn't require much space or equipment. Although I was already certified as an NASM Personal Trainer, I had become disillusioned with the repetitive style of training and no longer had access to a fully-equipped gym.

For me, yoga was the obvious solution. I started practicing yoga every day for my physical health and meditation for my sanity with online teachers. However, unfortunately, very quickly I came up against some significant road blocks.

* Time

I rarely, if ever, had 90 minutes to spare for a full yoga class.

* Focus

I couldn't find classes had a clear objective that I was guaranteed to achieve if I put in the time.

* Spirituality

I am a very introspective and spiritual person but it's not something I think about when I'm working out! You can find out more about more personal thoughts on this subject on my blog.

My solution?

So I did the only sensible thing. I went to Guatemala to take my first Yoga Alliance 200-Hour Teacher Training certificate and designed my own, comprehensive yoga program!

The birth of Yoga 15

I broke the discipline of yoga into 5 core skills—Flexibility, Strength, Mobility, Relaxation and Balance. And then created a system that works you through each of these areas systematically, all the time increasing your level of ability and expertise. I cut the time needed to practice down to 15 minutes, which is the MED (minimum effective dose)—giving you just enough time to warm up, stretch out and cool down. And decided to focus on achieving just one skill or objective in each session. (eg. to improve my hamstrings flexibility, opening up my hips or building core strength).

5 years later and these are still the only sequences that I need to keep me performing at the top of my game.

15 Minutes x 15-Day Total Yoga Challenge

In this 15-day online yoga course, I lead you through a total yoga challenge that takes just 15 minutes a day. We cycle through each of the 5 different Yoga 15 skills—strength, flexibility, relaxation, balance, and mobility—practicing 5 sequences for each. The videos become increasingly more difficult as you progress through the challenge, as your abilities incrementally improve. Unlike other yoga programs, this course is designed to be highly effective and super efficient. It is part 1 of a 6-part series that you can repeat as many times as you like—learning something new each time you practice the sequence.

Why practice yoga?

  • Gain a better understanding of your body.

  • Improve your flexibility.

  • Increase your range of motion.

  • Strengthen your entire body, especially your core.

  • Sleep better.

  • Improve your coordination.

  • Learn how to breathe better and more effectively.

  • Eliminate aches and pains.

  • Alleviate post-workout soreness.

  • Reduce your injuries.

  • Start each day on the right foot—alert, centred and in the zone.

What you can expect

  • 15 unique sequences taught by a world-class yoga instructor with an in-depth experience of yoga and your body.

  • 15 beautifully-designed, downloadable handouts.

  • A definitive step-by-step guide to creating your perfect yoga environment.

  • An extensive pose library with highly-detailed tutorials.

Testimonials for Abi's "15 Minutes x 15-Day Total Yoga Challenge"

“Fantastic course. Bitesize 15-minute yoga. I have done it daily for weeks now and I feel a huge benefit” Anna Davey

“I keep rotating among 6 of Abi's 5x15 series and obviously am a fan. Excellent in all respects.” Randolph Harper

“It is a real treasure and a gift this course. Abi is an instructor who transmits balance, serenity and focus. I am very happy and grateful for it.” Claus Charley

“This is amazing course, made me practise yoga consistently in lockdown era. Some balancing poses are super hard, I am nearing the end of 15 days now, I am going to redo the whole course again because there is a huge margin to improve. Thanks to everyone involved.” Bharat

“I woke up with stiffness and this class help me to relieve the stress my body was in." Margaret Duran

“Was a beginner and this allowed me to do yoga comfortably in my own home and build up slowly. Will continue to use regularly.” Kristina DM

“It is one of the best yoga course. The duration is very good with the well-managed course.” Rajendra Prasad Neupane

“Course is really good..Step by Step Progression is helpful for beginners." Swapnil Jain

“Perfect length of time and level of effort to give me a boost at the beginning or middle of my day!” Terry Brogan

“Good short lessons that you can fit into a busy schedule.” Schuyler Berg

“This course is what i was looking for!! 15 min per day is a great combo, i think i will buy the others form the same author!! Good job keep doing it!” Giorgio Guidazzi

“I think the 15-minute segments are the perfect length. Since I'm working from home these days, I can easily silence my phone and email for a bit, do some quick yoga, and then get back to work feeling refreshed.” Gabriel Jones

Who this course is for:
  • Men and women looking to improve their physical and mental health.
  • Unsuitable if you are suffering from injury.
Course content
Expand all 16 lectures 03:46:00
+ Getting Started
5 lectures 01:15:00

This is a static stretching, flexibility sequence based on the primary yoga poses.

Preview 15:00

This sequence is an arm, shoulder, chest and upper back workout that incorporates many of the foundational yoga poses.

Upper Body Strength
15:00

In this sequence, we'll flow smoothly through a continuous series of poses designed to improve joint mobility, increase dynamic flexibility, energise the body and encourage proper movement patterns.

Dynamic Mobility
15:00

This balance sequence trains body control, core strength, joint stability, proprioception, focus, concentration and neuromuscular coordination.

Focus & Concentration
15:00

This gentle sequence is designed to relieve tension and tightness throughout the body and calm the mind.

Calm Relaxation
15:00
+ Making Progress
5 lectures 01:15:00

The focus of this sequence is invigorating backbends.

Healthy Spine
15:00

In this sequence, we’ll build strength in the feet, ankles, legs and hips.

Lower Body Strength
15:00

In this sequence we’ll move the joints carefully and systematically through full and natural range of motion to enhance joint mobility and relieve stiffness in and around the joints.

Joint Mobility
15:00

In this sequence, we'll introduce some twists and rotations to put our bodies into positions that challenge our balance and proprioceptive ability.

Twisting Balance
15:00

In this sequence, we’ll deepen our breath to trigger the parasympathetic nervous system and increase our sense of calm and clarity.

Breath Efficiency
15:00
+ Finding Mastery
5 lectures 01:15:00

In this sequence, we'll focus on hip-opening poses that stretch tight and inflexible muscles in and around the hip joints.

Hip Openers
15:00

This sequence is designed to strengthen the abs, obliques and lower back.

Core Strength
15:00

This sequence combines movement, balance and coordination to improve agility and enhance mental clarity.

Controlled Mobility
15:00

This sequence improves body control and strengthens networks in the brain that are useful for thinking, focus and mental efficiency.

Mastering Balance
15:00

This sequence teaches concentration and self-awareness to induce a state of effortless and profound relaxation.

Meditative Relaxation
15:00