PSA: YBC Mantra Boxes are available! They're going fast, though, so order yours now while you still can!
Ok friends, we're halfway through the 31 day de-stress yoga program, how's it going for you? Are you seeing an impact?
To be honest, it took me a little while to feel any difference in my stress levels which had come to an all-time high this month. Only during this past weekend did I start to feel a difference. But the difference was felt, so that's encouraging. I'm excited to see how the practice continues to impact my stress levels and I'm hoping by the end of the month I'll be this zenned out yoga guru! #wishfulthinking
Anyway, here we go for the next 15 days. Remember, the following is just a suggested schedule. Feel free to pick and choose what works for you, remembering that honoring what you need is the highest form of yoga.
Day 16
De-stress sequence (breathe 5 - 15 breaths in each pose)
Spend 3-6 minutes practicing your chosen pose
1 min supta gomukhasana each side
5 minute guided meditation for stress
Check in on instagram with #YBCdestress and #YBCelfie.
Day 17
Upper body warm up (breathe 5 - 15 breaths in each pose)
15 minute flexibility video with blocks (the blocks are optional - use a thick book to sub or use nothing at all)
Intermediate/Advanced only: 30 minute tone up practice with blocks (can sub books or weights if available)
Everyone: Spend 3 - 6 minutes practicing your chosen pose
Flexibility sequence (breathe 3 - 7 breaths in each pose)
5 minute legs up the wall silent meditation
Day 18
60 minute vinyasa video - if you love it and travel often without internet connection, it's available for download here.
Pause video in the middle and spend 3 - 6 minutes practicing your chosen pose.
Day 19
12 minute warm up on the couch (or a chair or an ottoman)
Beginners: spend 5 minutes practicing bridge pose - watch for these common mistakes
Intermediate/advanced: spend 5 minutes practicing wild thing pose
Spent 3 - 6 minutes practicing your chosen pose
5 minute body scan meditation
Check in on instagram with #YBCdestress and #YBCelfie.
Day 20
30 minute restorative yin yoga practice
Day 21
Rest day
Day 22
4 pose warm up (breathe 5 - 15 breaths in each pose)
Beginners: 20 minute vinyasa flow for beginners
Intermediate/advanced: 50 minute power practice with arm balances
Everyone: pause video in the middle and spend 5 - 7 minutes practicing your chosen pose
Day 23
5 minute seated meditation with hands in rudra mudra
30 minute vinyasa yoga for balance
Pause video and spend 5 - 7 minutes practicing your chosen pose, then spend 1 - 2 minutes going from upward dog to downward dog with special focus on flipping over the toes.
Check in on instagram with #YBCdestress and #YBCelfie.
Day 24
30 minute feel good heart opening yoga
Pause video and spend 5 - 7 minutes practicing your chosen pose.
Spend 1 - 3 minutes practicing camel pose (beginner option here).
Child's pose variation of choice for 1 - 5 minutes.
Day 25
Pause video and spend 5 - 7 minutes practicing your chosen pose.
15 minute gentle yoga cool down video
Day 26
Morning meditation and gentle yoga warm up
Spend 5 - 7 minutes practicing your chosen pose.
Spend 1 - 3 minutes practicing either reverse tabletop pose (beginners) or upward plank pose (intermediate/advanced)
Check in on instagram with #YBCdestress and #YBCelfie.
Day 27
Rest day
Day 28
3 minute supta baddha konasana centering
30 second malasana pose (option to modify for beginners)
Hip opening sequence (breathe 3 - 5 breaths in each pose)
Spend 6-8 minutes practicing your chosen pose.
15 minute hip opening yoga sequence
Day 29
15 minute hip opening with a bench (beginners use a bench, intermediate/advanced skip the bench)
5 - 10 breaths in cobbler's pose
10 - 20 breaths in boat pose
Spent 6 - 8 minutes practicing your chosen pose.
Day 30
5 minute silent meditation with hands in apana mudra
Tone up sequence (breathe 3 - 7 breaths in each pose)
30 minute power yoga for core strength
Pause video and spend 6 - 8 minutes practicing your chosen pose
Day 31
Pause video in the middle and spend 6 - 8 minutes practicing your chosen pose.
Check in on instagram with #YBCdestress and #YBCelfie.