Step Out Of Your Yoga Comfort Zone

This one week yoga challenge is a tool to grow and to step out of your yoga comfort zone.

If you don't try new classes and teachers regularly, this might be a challenge, and a rewarding one. In seven days you try six teachers and five different styles of yoga:

The classes are 20 to 45 minutes, level 1-2. "When was the last time you did something for the first time?"

Duration:
1 week
Level: Level 1-2
Styles: Vinyasa flow , Yin yoga , Hatha , Ashtanga Vinyasa , Pranayama
Various Teachers
Step Out Of Your Yoga Comfort Zone

Week 1

screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Slow Strength

Fast is easy. Slow is not. Build strength through slow movements in this 45-minute Power Hour, and learn to move into postures, not through them.

Work for the core, the hips, the hamstrings and the wrists. Hatha at level 1-2, with two blocks.
Hatha with Daniel Scott
Level 1-2
14
screenshot from online yoga class with yoga teacher Lizette Pompa at Yogateket yoga studio in Uppsala Sweden

Lower Body Love

We often think of a Vinyasa class as upper body strength work. Get ready to bring the attention to your legs instead.

From balancing to strengthening sequences, the next 40 minutes are all about making your legs shake, in a good way. Strength for the quadriceps and the whole leg. Level 1-2, with a block.
Vinyasa flow with Lizette Pompa
Level 1-2
22
screenshot from online yoga class with yoga teacher Sofia Soori at Yogateket yoga studio in Uppsala Sweden

Yin Hips Practice

Need some time for your hips? Then this short but intense Yin class is for you. Take 30 minutes to open up and relax the area around the hips.

Yin means long, quiet holds, so settle in and let the time do the work. Have a bolster nearby. Level 1-2.
Yin yoga with Sofia Soori
Level 1-2
20
yoga ashtanga up dog

Ashtanga Vinyasa Intro

This class is an introduction to Ashtanga yoga. If you are new and want to learn the fundamentals, this class is a great start.

Sofia touches on three of the eight limbs of yoga: Asana (posture), Pranayama (control of breath) and a little meditation (Dhyana). Level 1, no props needed.
Ashtanga Vinyasa with Sofia Soori
Level 1
10
Yoga teacher performing yoga posture on green yoga mat on white background

Varying Variations

Sometimes our practice can feel a little too bland or predictable. Try adding variations to spice things up. This flow is full of different poses to work with, so use your imagination and let your body feel and experiment.

Forty-five minutes for the hamstrings and the side body. Level 1-2, no props needed.
Vinyasa flow with Lauren Matters
Level 1-2
7
Yogi is practising yoga on a blue yoga mat on white background

En-light-enment

Too many thoughts and worries and too much information can make us feel heavy and cloud our minds. This is a short sequence devoted to the element of air, to invigorate and en-lighten us.

The flow opens the chest and the shoulders. Level 2, with a block.
Vinyasa flow with Linnea Ahlgren
Level 2
19
screenshot from online pranayama yoga class at Yogateket yoga studio in Uppsala sweden

Back to Balance with Pranayama

A mix of breathing techniques to calm the nervous system and balance your energy. Accessible to all.

We start with grounding breath exercises lying on your back. Then we introduce Nadi Shodhana, the alternate nostril breath, one of the most fundamental and balancing pranayama techniques.

The class ends with Bhramari (the bee) pranayama, soothing and calming.
Pranayama with Guy Powiecki
Level 1-2
1