Briana's Morning Yoga Challenge Introduction - BrianaDragon Creations

Briana’s Morning Yoga Challenge Introduction

Briana's morning yoga challenge health exercise
Posted by / August 26, 2016 / 0 Comments

I created this challenge for myself, but I thought it might be cool to share it with all of you as well. I think yoga is a great thing, and I know a lot of you are doing it, so I hope you’ll enjoy this.

Here’s a little info on the challenge:

There will be 30 days in the challenge, five poses per day, with a goal of holding each pose for three minutes. Three minutes may sound like a lot, but I wanted to give myself enough time to figure out the pose, get into it, and hold it for a while. (Would you believe Yin Yoga holds each pose for ten minutes?) Some of the poses I’ve chosen I can get into quickly and really hold well, others I’m pretty horrible at, so don’t feel bad if you have trouble! The whole idea is to take your time and get better at each pose, rather than “flowing” from one thing to another quickly and awkwardly.

Don’t feel bad if you can’t hold the pose for the full time. If it hurts, relax out of it, take a break, and try again. I’ve already tested some of these and I know I’ll have to work up the strength. In the meantime, I’ll do my best, rest as needed, and be kind to myself as I grow stronger and more flexible.

After about day 15, the poses begin to repeat, but in a slightly different order. I was aiming for all unique poses, but with 150 slots to fill, that just wasn’t happening. This challenge includes 65 unique poses and variations, so that’s actually quite a lot of variety.

I highly recommend getting some kind of timer to help you keep track of how long to hold each pose. I have Insight Timer on my tablet, and that’s what I use. I have a 15 minute timer with bells that go off at 3 minute intervals and I have ambient sounds turned on for a really relaxing experience. If you have a mobile device or tablet, there are plenty of timers you can try out. If not, find some sort of timer that isn’t really jarring so that you know when to change poses.

Oh, in case you hadn’t realized, I’m not a yoga pro. I’m just a gal trying to get in better shape and challenge herself, and hoping to encourage some others along the way. I can’t touch my toes (yet) or get my hands in cow face (almost!) but I get better with every day that I practice, and you can too. Feel free to use all the props, bolsters or straps you need to help yourself along. I will be!

By the way, even though I called this my morning challenge, you can do it whenever you like each day. I like to do my yoga right after I get up so I don’t get into my day and make excuses, but if you’re following along, feel free to do it whenever it’s convenient for your schedule.

*I make no guarantees that the names of these poses are accurate. Yoga on the internet has gotten kind of sketchy, and it can be hard to know if the names are right. I’ve actually seen poses called “skin cleansing pose” or “funky bird pose,” and there are many variations of each pose, so, while I tried my best, I can’t assure accuracy. If I’ve got one wrong and you can point me to a page with the correct name, I’ll change it.*

I’d love to hear from any of you that try this challenge. I’ll be posting a new installment every day and commenting on it after I complete it, so feel free to check in and let me know how it went for you, how you’re progressing, or just chat.

As each day goes live, I’ll post the link here so you can always find them all.

Day 1

  •  Seated forward fold – Paschimottanasana
  •  Butterfly – Badhakonasana
  •  Cobra – Bhujangasana
  •  Half Bridge (bridge) – Setu Bandha Sarvangasana
  •  Corpse – Shavasana

Day 2

  •  Child Pose – Bālāsana
  •  Tree (alternate legs) – Vriksasana
  •  Temple (sumo) – Utkata Konasana
  •  Bow – Dhanurasana
  •  Wind Removing – Pavanamuktasana

Day 3

  •  Side angle (left) – Utthita Parsvakonasana
  •  Side angle (right) – Utthita Parsvakonasana
  •  Pigeon (left) – Eka Pada Rajakapotasana
  •  Pigeon (right) – Eka Pada Rajakapotasana
  •  Fish – Matsyasana

Day 4

  •  Locust – Salabhasana
  •  Sage Marichi (left) – Marichyasana
  •  Sage Marichi (right) – Marichyasana
  •  Reverse tabletop – Ardha Purvottanasana
  •  Extended puppy – Uttana Shishosana

Day 5

  •  Back bend – Indudalasana
  •  Reclining hero – Supta Virasana
  •  Side plank (left) – Vasisthasana
  •  Side plank (right) – Vasisthasana
  •  Hero – Virasana

Day 6

  •  Sage Bharadvaja (left) – Bharadvajasana
  •  Sage Bharadvaja (right) – Bharadvajasana
  •  Upward dog – Urdhva Mukha Svanasana
  •  Wide leg forward bend – Prasarita Padottanasana
  •  Legs up the wall – Viparita Karani

Day 7

  •  Camel – Ustrasana
  •  Head to knee (left) – Janu Sirsasana
  •  Head to knee (right) – Janu Sirsasana
  •  Garland – Mālāsana
  •  Lotus – Padmasana

Day 8

  •  Warrior 1 (left) – Virabhadrasana I
  •  Warrior 1 (right) – Virabhadrasana I
  •  Boat – Navasana
  •  Reverse tabletop – Ardha Purvottanasana
  •  Flowering lotus – Vikasitakamalasana

Day 9

  •  Warrior 2 (left) – Virabhadrasana II
  •  Warrior 2 (right) – Virabhadrasana II
  •  Half lord of the fishes (left) – Ardha Matsyendrāsan
  •  Half lord of the fishes (right) – Ardha Matsyendrāsana
  •  Wide knee child pose – Bālāsana

Day 10

  •  Horse (goddess) – Utkata Konasana
  •  Plank – Kumbhakasana
  •  Supine twist (left) – Supta Jaṭhara Parivartānāsana
  •  Supine twist (right) – Supta Jaṭhara Parivartānāsana
  •  Bound angle – Baddha Koṇāsana

Day 11

  •  Mermaid (right) – Eka Pada Raja Kapotasna
  •  Mermaid (left) – Eka Pada Raja Kapotasna
  •  Seated wide leg – Upavistha Konasana
  •  Flowering lotus – Vikasitakamalasana
  •  Reclining bound angle – Suptabaddha-koṇāsana

Day 12

  •  Downward Frog – Adho Mukha Mandukasana
  •  Gate (left) – Parighasana
  •  Gate (right) – Parighasana
  •  Pyramid – Parsvottonasana
  •  Side bow – Dhanurasana

Day 13

  •  Half moon (left) – Ardha Candrāsana
  •  Half moon (right) – Ardha Candrāsana
  •  Easy plow – Halasana
  •  Single leg forward bend – Parsvottanasana
  •  Seated wide leg – Upavistha Konasana

Day 14

  •  Downward dog – Adho Mukha Shvanasana
  •  Rabbit – Sasakasana
  •  Standing pigeon (left) [part 1 of flying pigeon] – Eka Pada Galavasana
  •  Standing pigeon (right) [part 1 of flying pigeon] – Eka Pada Galavasana
  •  Happy baby – Ananda Balasana

Day 15

  •  Low lunge (left) – Anjaneyasana
  •  Low lunge (right) – Anjaneyasana
  •  Hands bound fierce – Baddha Hasta Karnapida Utkatasana
  •  Supported shoulder stand  – Sarvangasana
  •  Thunderbolt – Vajrasana

Day 16

  •  Sideways uneven toe pose (left) – Parshva Vishama Prapada Kalyasana
  •  Sideways uneven toe pose (right) – Parshva Vishama Prapada Kalyasana
  •  Crescent moon bend (left) – Indudalasana
  •  Crescent moon bend (right) – Indudalasana
  •  Wind Removing – Pavanamuktasana

Day 17

  •  Cow face – Gomukhasana
  •  Straight leg fish – Matsyasana
  •  Seated forward fold – Paschimottanasana
  •  Butterfly – Badhakonasana
  •  Corpse – Shavasana

Day 18

  •  Cobra- Bhujangasana
  •  Half Bridge (bridge) – Setu Bandha Sarvangasana
  •  Tree (alternate legs) – Vriksasana
  •  Temple (sumo) – Utkata Konasana
  •  Child Pose – Bālāsana

Day 19

  •  Frog – Bhekasana
  •  Side angle (left) – Utthita Parsvakonasana
  •  Side angle (right) – Utthita Parsvakonasana
  •  Fish – Matsyasana
  •  Wind Removing – Pavanamuktasana

Day 20

  •  Bow – Dhanurasana
  •  Pigeon (left) – Eka Pada Rajakapotasana
  •  Pigeon (right) – Eka Pada Rajakapotasana
  •  Locust – Salabhasana
  •  Extended puppy – Uttana Shishosana

Day 21

  •  Sage Marichi (left) – Marichyasana
  •  Sage Marichi (right) – Marichyasana
  •  Reverse tabletop – Ardha Purvottanasana
  •  Upward dog – Urdhva Mukha Svanasana
  •  Hero – Virasana

Day 22

  •  Back bend – Indudalasana
  •  Reclining hero – Supta Virasana
  •  Side plank (left) – Vasisthasana
  •  Side plank (right) – Vasisthasana
  •  Legs up the wall – Viparita Karani

Day 23

  •  Sage Bharadvaja (left) – Bharadvajasana
  •  Sage Bharadvaja (right) – Bharadvajasana
  •  Wide leg forward bend – Prasarita Padottanasana
  •  Camel – Ustrasana
  •  Lotus – Padmasana

Day 24

  •  Head to knee (left) – Janu Sirsasana
  •  Head to knee (right) – Janu Sirsasana
  •  Garland – Mālāsana
  •  Boat – Navasana
  •  Flowering lotus – Vikasitakamalasana

Day 25

  •  Warrior 1 (left) – Virabhadrasana I
  •  Warrior 1 (right) – Virabhadrasana I
  •  Reverse tabletop – Ardha Purvottanasana
  •  Plank – Kumbhakasana
  •  Wide knee child pose – Bālāsana

Day 26

  •  Warrior 2 (left) – Virabhadrasana II
  •  Warrior 2 (right) – Virabhadrasana II
  •  Half lord of the fishes (left – Ardha Matsyendrāsana)
  •  Half lord of the fishes (right) – Ardha Matsyendrāsana
  •  Bound angle – Baddha Koṇāsana

Day 27

  •  Horse (goddess) – Utkata Konasana
  •  Supine twist (left) – Supta Jaṭhara Parivartānāsana
  •  Supine twist (right) – Supta Jaṭhara Parivartānāsana
  •  Seated wide leg – Upavistha Konasana
  •  Reclining bound angle – Suptabaddha-koṇāsana

Day 28

  •  Mermaid (left) – Eka Pada Raja Kapotasna
  •  Mermaid (right) – Eka Pada Raja Kapotasna
  •  Flowering lotus – Vikasitakamalasana
  •  Pyramid – Parsvottonasana
  •  Side bow – Dhanurasana

Day 29

  •  Downward Frog – Adho Mukha Mandukasana
  •  Gate (left) – Parighasana
  •  Gate (right) – Parighasana
  •  Easy plow – Halasana
  •  Happy baby – Ananda Balasana

Day 30

  •  Single leg forward bend – Parsvottanasana
  •  Downward dog – Adho Mukha Shvanasana
  •  Rabbit – Sasakasana
  •  Supported shoulder stand  – Sarvangasana
  •  Thunderbolt – Vajrasana

About Briana Blair

Artist, writer, ordained interfaith minister, Dr. of Metaphysics and passionate oddball. I love to create, and I love bringing knowledge and joy to others. I've been an artist for 35 years, a writer for 26 and a Pagan for 22. And I'm just getting started!
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