Buzz
January serves as an excellent time to kickstart or elevate new habits, and for yoga enthusiasts, beginning a daily practice is a common goal. Discover the finest guides for a 30-day yoga journey, along with practical advice to make it sustainable.
Influencers to Follow
Numerous pre-designed yoga challenges are available for you to participate in:
Yoga With Adriene hosts an annual January challenge, with Day 1 of 2018 available here. Explore Adriene’s YouTube channel for past routines (like 2017, 2016, 2015...) to fuel your inspiration for February and beyond, should you wish to continue.
Erin Botz from Bad Yogi offers a four-week challenge—close enough to 30 days—featuring unique weekly themes.
DoYogaWithMe provides daily beginner and intermediate videos, lasting from 15 minutes to an hour, with most sessions around 40 minutes.
Rinka Essel is launching a collection of 5-minute yoga routines. The link directs to her introduction; as of now, the first day’s video is yet to be posted.
You can also design your own yoga challenge by practicing your preferred routines daily. If you have a favorite studio, inquire about their offerings: some may host their own challenges, or you might upgrade your membership for additional classes during the month.
Tips for Staying Consistent
Committing to daily exercise requires mindfulness and a promise not to push your body too hard. If your wrists begin to hurt, avoid overdoing poses like downward dog. Here are some strategies to maintain your well-being:
Keep a few gentle or calming routines handy for days when you feel sore or overwhelmed. Consider this “anxiety relief” routine, which involves relaxing with a pile of pillows.
Save some quick routines as well. Numerous 5-minute videos can be a lifesaver if you realize at bedtime that you missed your yoga session. Start with this 5-minute beginner routine.
Practice meditation. Yoga instructors often emphasize that yoga is more about breathing than achieving specific poses. If you’re not up for a full workout, simply sit and focus on your breath for a while.
What to Anticipate
While you won’t master yoga in just 30 days, you can achieve noticeable progress in strength, flexibility, and balance. Regardless of the outcome, you’re likely to gain valuable insights about yourself.
Redditor Emayarkay noted during the 2016 challenge that they experienced improvements in balance and strength. Avery Lucas shared that she grew bored and realized she preferred studio sessions over a month of home practice. Leandra Medine didn’t achieve significant flexibility gains (her initial aim), but she did find a sense of mental clarity about her yoga practice and its purpose.
