Our Challenges

Our first and last actions in this world are a breath. Breathing is one of our most vital processes and affects how we feel, in body and mind. Yet few of us are aware of how we breathe, let alone train the breath.

Now is the time to start. This challenge uses simple movements and breathing exercises to create an easier, more efficient breath. Each day builds on the last, letting go of poor breathing patterns and developing good ones. Start with the 21 Day Challenge Info.

• Week 1 frees the breath: Freeing the Breath, Belly Breathing, A Perfect Pause and Freediving.
• Week 2 builds a full breath: Three-Part Breath, Now We're Breathing, Digestive Health and Find the Rhythm.
• Week 3 brings in classical pranayama: To Balance, Victorious, Cool and Shining Skull, and ends with Congratulations.

The classes are 15 minutes a day, level 1-2, no props needed. Completion tells you how to keep going.

This 21 day meditation is a good yoga challenge to give yourself. It is accessible and no experience is needed. We start right at the beginning and build it up gradually. Ever thought about meditating? Now is the time. Be kind to yourself and meditate for ten minutes a day.

Meditation can help you concentrate, be present, calm your mind and sleep better. Start with the Information Video.

• Week 1 teaches the two main objects of meditation, the breath and sound: from Day 1: Your Practice Starts Here to Day 7: Infinite Space.
• Week 2 adds noticing distraction, the body scan, and lying and standing meditation: from Day 8: Notice Distraction, Simple? to Day 14: Stand to Attention.
• Week 3 brings longer silence, walking meditation and positive mental states, and ends with Day 21: Congratulations.

Ten minutes a day, level 1, no props needed. A small habit that can last a lifetime.

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:

• Slow Strength, slow Hatha strength with Daniel Scott.
• Varying Variations, a playful Vinyasa flow with Lauren Matters.
• En-light-enment, the air element with Linnea Ahlgren.
• Ashtanga Vinyasa Intro, your first taste of Ashtanga with Sofia Soori.
• Yin Hips Practice, long Yin holds with Sofia Soori.
• Lower Body Love, legs and balance with Lizette Pompa.
• Back to Balance with Pranayama, a breathing practice with Guy Powiecki.

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

Looking for a fun and rewarding challenge? For the next four weeks you follow a yoga workout with Lizette Pompa that helps you grow stronger and develop your yoga practice.

Finding the discipline to do this on your own is not easy, so you do the Yoga Strength Challenge together with Lizette every step of the way. She does all the exercises with you, in her own playful and down to earth way. Who knew Plank Pose, and countless variations of it, could put a smile on your face?

• Week 1, arms, core and compression: Let's Begin, Push and Release, Compress Yourself and Mix it Up.
• Week 2, sliding drills with a towel: Let it Slide, Feel the Heat, Slide Back and Slide it All Together.
• Week 3, plank: Let's Plank, Tone Your Side, From Side to Crow and Fully Planked.
• Week 4, putting it all together: Let's Put it All Together, Push and Slide, Almost There and Find Your Strength.

Each workout is 10 to 15 minutes, level 2. You need a towel, a block and a blanket. Let's get strong together.