I know many people aren't into selfies but when it comes to the yoga practice, selfies can be so helpful. If you've been here a while, you'll recall the scorpion pose progress I've been making and can likely attest to the helpfulness of the selfies. Who knew selfies could be a good thing?! Get down with your selfie self!
Ok anyway.
Over on the YBC Yoga Forum (which is a cool place to hang out, by the way!) I've rounded up a group of readers with whom I'll work closely on a 39 Day Yoga Progress Project in which we'll focus on flexibility. They'll be documenting their progress in one pose through a series of photos and I'll share them on the blog at the very end.
Why 39 days? Um, mostly because that's the way it worked in my editorial calendar.
The best part of this whole thing? You're invited! Yeah! We'd like to invite you all to join in the name of yoga and community to see if consistent practice over 39 days can help us improve our flexibility in a single pose.
This is for yoga people who are
- total beginners
- intermediate
- advanced
That's right! Everyone is welcome. Particularly if you're looking to get a little bendy. And you should want to get bendy, wanna know why?
Because the flexible do not get bent out of shape.
Ok that was cheesy. My apologies.
The Plan
If you choose to participate, here's how it'll go down:
- Pick a pose, any pose!
- Snap a pic of your pose and if you're not feeling shy, share on instagram with the hashtag #YBCprogress so you can instantly connect with others who are participating. Continue sharing your photos over the course of the project, every time you practice, or whenever you're up to it!
Plan a schedule for when you’ll practice. Aim for 4-5 practices per week, 20-60 minutes each practice. But! If you need to do less, or want to do more, that’s totally fine. Above all, honor your body. Feel free to bookmark this page so you can easily find it and follow the suggested schedule below.
Prepare for Success
Are you one of those people who has a tough time sticking with something like this? I understand (and so, apparently, do a bunch of other people). Here are some tips to help:
Set an alarm on your phone. A reoccuring alarm, that is. Maybe every Monday through Thursday you’ve got an alarm going off that says, “It’s time to do work!”
Think of your practices like a meeting with the most important person in your world. You wouldn’t cancel on the most important person in the world, would you? (And really, you should be the most important person in your world because ultimately taking care of number 1 benefits everyone else around you - link to self care).
Set reasonable goals. If you have never practiced yoga before, splits are likely not the best choice for this project. Instead, I’d suggest forward fold.
Use the buddy system. Enlist the help of friends! Get them in on the project and do it together. Alternatively, get involved over on the forum, where you can ask questions, get advice, and motivate each other to stick with it.
Keep your props accessible. Leave your mat unrolled and set your bolster, blocks and strap nearby so your practice space is ready to go whenever you have the time.
Above all, honor your body.
Pick a pose
Not sure which pose to pick? Here are a few that may spark some inspiration.
Create a program
It’s a good idea to tailor your program to the pose you’re focusing on. Working on camel pose? Then you’ll want to do a lot of hip flexor, chest and shoulder work. Focusing on split? You’ll want to do a lot of leg practices. Not sure what to do? Find it overwhelming? No worries, I got you.
I suggest you pick a pose and then check out the graphic below, where I've created a suggested yoga schedule designed to improve overall flexibility of the entire body. All the videos and sequences suggested are linked below the graphic. When there are two practices in a day, you can choose whether to do them all at once, or once in the morning and once later on.
Before you begin
Important! Make sure to warm up before you begin! I suggest doing one of the following:
Click to enlarge. Pin it now and participate in the 39 Day Yoga Progress Project: Flexibility!
Links for Suggested Schedule
Nov 1: Snap a pic and post your photo with #YBCprogress. Then, begin with any video you like, of any length you like. Also hop on over to the Yoga Forum to share what pose you’ll be focusing on and find out what others have chosen.
Nov 2: 30 Min afternoon power yoga & 5 yoga poses for upper back pain (do this twice, breathing 5-7 full, deep breaths in each pose)
Nov 3: 30 minute restorative yoga video & supine heart opener (use a couch cushion if you don’t have a bolster. Hold for 5 minutes, focusing on your exhales)
Nov 4: Rest day!
Nov 5: 15 min chest video & neck and shoulders poses (do this twice, breathing 5-7 full deep breaths in each pose)
Nov 6: 20 min yin yoga video (use a couch cushion if you don’t have a bolster). Check in on social media, if you like with #YBCprogress and head over the to Yoga Forum to get some support from fellow participants!
Nov 7: 15 min yoga video for men (this focuses on tight chests)
Nov 8: Rest day!
Nov 9: 20 min total body video for beginner vinyasa & energizing yoga sequence (do this twice, breathing 5-7 full, deep breaths in each pose)
Nov 10: 15 min strength and flexibility vid & 3 poses for chest (do these 3 times each, breathing 5-7 full, deep breaths in each pose)
Nov 11: 20 min blindfolded yoga vid & 5 poses to get strong now (do this 3 times, breathing 5-7 full, deep breaths in each pose)
Nov 12: Rest day!
Nov 13: 30 min power yoga for core and hamstrings & morning yoga for legs (do this 2 times, breathing 5-7 full, deep breaths in each pose)
Nov 14: Rest day!
Nov 15: 15 min yoga for a good sweat & 30 min sciatica vid
Nov 16: 30 min athletic morning yoga for legs and check in with #YBCprogress!
Nov 17: 7 poses to lengthen and strengthen (do this two times through, breathing 5-7 full, deep breaths in each pose) & 15 min gentle yoga with abs vid
Nov 18: Rest day!
Nov 19: HALFWAY THERE! Progress report day! Snap the a pic of the same pose you did on Nov 1 and feel free to share on social media with #YBCprogress. Then, log on to the Yoga Forum to ask questions, chat with others, and get motivated to complete the rest! 30 min power vinyasa flow vid & good morning sequence
Nov 20: Rest day!
Nov 21: 15 min afternoon power vid & 10 min slow and sweaty vid
Nov 22: Rest day!
Nov 23: 30 min invigorating yoga vid
Nov 24: 30 min feel good heart opening yoga vid
Nov 25: 30 min power yoga flow & 6 poses for hips (do this twice, breathing 5-7 full, deep breaths in each pose)
Nov 26: 60 min vinyasa vid & and check in on the Yoga Forum and social media with #YBCprogress
Nov 27: Rest day!
Nov 28: Rest day!
Nov 29: Detox yoga vid (coming soon)
Nov 30: 30 min power yoga for core and hamstrings & seated sequence (do this two times through, breathing 5-7 full, deep breaths in each pose)
Dec 1: 20 min yoga with a blog vid & 10 min office yoga vid & check in on the Yoga Forum and social media with #YBCprogress
Dec 2: Rest day!
Dec 3: 25 min yoga for travel vid & 30 min yoga for balance vid
Dec 4: Rest day!
Dec 5: 15 min yoga for tight hips vid & 15 min yoga for low back and legs vid
Dec 6: 30 minute restorative yoga video & supine heart opener (use a couch cushion if you don’t have a bolster. Hold for 5 minutes, focusing on your exhales)
Dec 7: 60 min vinyasa vid & and check in with #YBCprogress
Dec 8: 30 min sciatica vid & improved posture sequence (do this three times through, breathing 5-7 full, deep breaths in each pose)
Dec 9: LAST DAY! 20 min yoga for back flexibility. Yeah! You did it! Check in with #YBCprogress and hop on over the Yoga Forum to share your photos!
So, who’s ready?
So, tell me, are you in? Are you ready to jumpstart your yoga practice with us?! This is an opportunity to collectively come together and share a little piece of our yoga journeys. I’m excited, and hope you are too. Let’s get it!