30-Day Yoga Challenge | Traveland RV

Traveland RV’s 30-Day Yoga Challenge

Week 1 – Beginner Poses + Staples

Simply put, yoga is the movement, synchronization, and control of the mind, body and breath.

There are endless benefits to practicing yoga regularly, but here are our favorites:

– Calms the mind and body

– Reduces stress

– Increases serotonin

– Aids in the health and clarity of the mind

– Increases flexibility

– Improves and maintains muscle and joint strength, tone, and overall health

– Improves balance and posture

– Helps with sleep

– Improves cardiovascular health

– Injury protection and/or recovery

One of the best things about yoga is that anyone can do it, anywhere! All you need is a mat or a towel, and your body. There is no better time than now to start!

We have created an awesome 30-day yoga challenge that is perfect for beginners! Every Sunday, we will release a blog post with 7 new yoga poses, one for each day of the week.

Starting on Monday, try out the first pose and see how it feels and sit in it for as long as you wish. On Tuesday, do the first pose, then add the second pose to your sequence. Keep adding a pose every day of the week until you have a 7-pose sequence on Sunday.

Repeat this routine every week with the new poses we release until you are left with a full 28-pose sequence that will resemble a yoga class!

*If you have knee problems, add another towel or fold your mat directly beneath your knees to provide an extra layer of support.

Day 1

Child's Pose | 30-Day Yoga Challenge | Traveland RV
Child’s Pose (Balasana)

Child’s pose is a resting pose that gently stretches the back and arms. Start by kneeling with your big toes together and your knees separated about as wide as your hips. Sit on your heels and lay your torso down onto your thighs. Extend your arms over your head and rest them on the ground, palms down.

Day 2

Cat | 30-Day Yoga Challenge | Traveland RV
Cat (Marjaryasana)

Cat pose provides a gentle stretch and massage to the spine and belly. Start on your hands and knees (table-top position) with your knees directly beneath your hips and your wrists, elbows, and shoulders in one line. During an exhale, round your spine towards the ceiling and release your head towards the floor.

Day 3

Cow | 30-Day Yoga Challenge | Traveland RV
Cow (Bitilasana)

Cow pose provides a gentle spinal stretch and warm up. Start in the same table-top position as Cat. During your inhale, lift your chest and sit bones towards the ceiling. Lift your head to look straight forward. Cow is almost always paired with Cat, so move through as many Cat/Cow sequences as you like before moving onto the next pose.

Day 4

Downward Dog | 30-Day Yoga Challenge | Traveland RV
Downward Dog (Adho Mukha Shvanasana)

Downward dog provides a great stretch for the whole body and is used largely in yoga as a transitional pose. Start in your table-top position with your fingers spread and your toes tucked. During an exhale, lift your knees and send your sit bones up and back towards the ceiling. Apply firm pressure through your fingers as you push your chest back towards your thighs, always making sure to keep a straight back and your head between your upper arms. Depending on your flexibility, straighten your legs as much as possible, but always keep a slight bend in the knees during this pose.

Day 5

Plank | 30-Day Yoga Challenge | Traveland RV
Plank or Knee Plank (Kumbhakasana)

Plank is a great arm and core strengthening pose that generally follows downward dog in a yoga flow. From downward dog, inhale and draw your torso and chest forward so that your body is in one straight line and your arms are perpendicular to the floor. Press firmly into the floor with your fingers and squeeze your core. Look straight down at the floor while keeping your neck and throat soft. If plank is too advanced, there is always the option to lower your knees to the floor for knee plank.

Day 6

Cobra | 30-Day Yoga Challenge | Traveland RV
Cobra (Bhujangasana)

Cobra pose opens the heart and provides a great lower back and abdominal stretch. Starting from plank or knee plank, lower yourself onto the ground as you would during a push-up. Untuck your toes and make sure your hands are placed directly beneath your shoulders. Hug your elbows back and press firmly into the palms, tops of the feet, and thighs. During an inhale, lift your chest off the floor by straightening your arms and press your tailbone towards the floor.

Day 7

Forward Fold | 30-Day Yoga Challenge | Traveland RV
Standing Forward Fold (Uttanasana)

Standing forward fold provides a deep stretch for the hamstrings, glutes, and calves. Starting in cobra, lower your body onto the floor and then press your sit bones up and back into downward dog. Move through downward dog by walking your hands back to meet your feet. Depending on your flexibility, fold forward as far as you can and reach for the thighs, shins, or ankles. Make sure to always keep a slight bend in the knees, and take your time when coming out of this pose as you don’t want to become light headed or dizzy from standing up too quickly.

End every yoga session with a 3-5 minute savasana to reset your mind and come back to any intentions you made at the beginning of your session.

Savasana | 30-Day Yoga Challenge | Traveland RV

Savasana is a relaxation pose. Lay flat on your back with your legs slightly apart and your arms comfortably out by your sides. Try to quiet the mind and focus on your breath during this time to completely relax and prepare the body for the rest of the day.

You have officially completed the first week of our 30-day yoga challenge, way to go!
Stay tuned for week 2 and share this with your friends!