Traveland RV's - 30 day yoga challenge

Traveland RV’s 30-Day Yoga Challenge

Week 4 – Balance and Core Poses

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

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!

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

We have created an awesome 30-day yoga challenge that is perfect for beginners! Every Saturday, 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

Traveland RV's - 30 day yoga challenge
Chair (Utkatasana)
  1. Stand at the top of your mat and place your feet inner-hip width distance apart with all toes facing forward.
  2. Reach your arms overhead, palms facing each other.
  3. Bend your knees and reach your seat back, so most of your weight is in your heels. Keep your knees over your feet.
  4. Allow your upper body to lean forward slightly. If you were to look in a mirror, the line of your torso and the line of your thighs would approximately create a right angle.
  5. Draw your shoulder blades gently toward each other and down, keeping shoulders away from your ears. Lengthen through your tailbone to encourage your lower back to stay long.
  6. Hold the pose for up to 60 seconds, then release.

Day 2

Traveland RV's - 30 day yoga challenge
Tree (Vrikshasana)
  1. Begin in mountain pose (tadasana). Shift your weight to your left foot, and bring your right foot to the inner line of your left leg, toes pointing toward the ground.
  2. Your foot may touch your ankle, calf, or inner thigh. Avoid placing your foot on the knee joint.
  3. Press through all four corners of your left foot, especially the mound of your big toe.
  4. Lengthen your tailbone toward the ground, with hips squared forward.
  5. Soften your shoulders away from your ears.
  6. Press the sole of your right foot firmly into your left leg.
  7. Bring your hands together at your heart center in prayer position. Focus your gaze on one point.
  8. Work on staying in the pose for 1 minute before returning to mountain pose. Take several deep breaths before repeating on other side.

Day 3

Traveland RV's - 30 day yoga challenge
Natarajasana: Lord of the Dance Pose
  1. Begin in mountain pose. Shift your weight to your left foot and bend your right knee so your right hand reaches back for your right foot. Keep your right kneecap pointed toward the ground.
  2. Grabbing the outside of the foot is typically more challenging, but it will provide a deeper stretch for your shoulders and will better encourage your chest to stay lifted.
  3. Option to kick your right foot into your right hand, lifting the foot up and back at the same time. The more actively you use your right leg, the easier it will be to maintain your balance.
  4. Extend your left arm forward and up, reaching toward the sky.
  5. Press equally into all four corners of your left foot, paying special attention to the mound of your big toe. Engage the quadriceps muscles of your left leg by pulling the knee cap up.
  6. Hold for up to 10 cycles of breath. To release from the pose, slowly let go of your right foot, placing it back on the floor returning to standing. Take several deep breaths before repeating on the other side.

Day 4

Traveland RV's - 30 day yoga challenge
Half-moon (Ardha Chandrasana)
  1. Begin in extended triangle pose with your right foot forward. Bend your right knee and place your right fingertips on the ground or on a block about 12 to 18 inches in front of your foot.
  2. Shift your weight into your right foot as you draw your left foot forward along the floor. Your right kneecap should be facing straight ahead, not inward.
  3. Lift your left foot off the floor, pressing through the heel so that your foot stays flexed. Lengthen from your tailbone to your lifted heel.
  4. Square your chest toward the side of your mat that you are facing.
  5. Keep your weight primarily in your right leg, using your bottom hand as little as possible, primarily as a guide for balance.
  6. Adjust your gaze slowly, either looking down, straight ahead, or up at the left hand. Work to stay in the pose for up to 60 seconds before lowering the left leg back to the floor and returning to extended triangle. Repeat on the other side.

Day 5

Traveland RV's - 30 day yoga challenge
Standing split (Urdhva Prasarita Eka Padasana)
  1. Begin in a lunge with your right foot forward. Place your hands on either side of your front foot, on blocks or the ground.
  2. Shift your weight onto your right foot and slide your left foot in, then lift it off the ground.
  3. Find a halfway lift in your torso, then fold your chest toward your toes.
  4. Lift your left leg up as high as  you can while keeping hips level to the ground.
  5. Hold for up to 60 seconds before lowering the left leg to a forward fold. Pause for a few breaths then step the right foot back and repeat on the other side.

Day 6

Eagle (Garudasana)
  1. From standing, bend both of your knees. Raise your right foot off the ground, bending your standing leg slightly. Cross your right thigh over your left, reaching your right foot back with toes pointing down. Option to place your right toes on the ground or hook the top of your right foot at the back of the left calf.
  2. Distribute the weight in your standing foot equally to help create a solid foundation.
  3. Cross your left elbow over your right and bend both elbows to bring forearms perpendicular to the ground. Rest the backs of your hands together or cross at the wrists to bring your palms together.
  4. Lift your elbows up to shoulder height and away from you to increase the stretch through your upper back, scapulae, and shoulders.
  5. Stay in Garudasana for 20 to 30 seconds with steady breathing. Release the posture and return to standing to repeat on the other side.

Day 7

Forward half bend (Ardha Uttanasana)
  1. Begin in a standing forward bend (uttanasana).
  2. Inhale to reach your chest forward, lengthening the sides of your torso.
  3. Place your fingertips on the ground, or hands to shins.
  4. Bring your gaze to the ground in front of you, neck in neutral alignment.
  5. Hold the lifted pose for a couple breaths before exhaling back to forward fold.

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 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 fourth week of our 30-day yoga challenge, way to go!
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Yoga pose descriptions by gaia.com