BADASS GODDESS YOGA CHALLENGE

Challenges

Day 1

 

Let's get right to it, shall we?  Day one is the Dancing Pincha Goddess Flow.  Do not let the pincha (forearm stand) scare you off!  If inversions aren't your jam, no problem.  You can skip them, work with dolphin pose, or come to a wall to practice them.  We need not be advanced yogis that are comfy with inversions to flourish in this challenge!  We are here to explore, play and try new things.  You will never know what you're capable of if you don't step outside your comfort zone.  I want you to approach the more challenging aspects of these next to weeks with an attitude of playfulness.  Yoga need not be serious (thank heavens)!  

 

You'll need two blocks for this class (totally ok if you don't have them, but I'd recommend getting some asap). You'll also need a strap.  A belt or hand towel or rope or bungie cord or whatever random item you can come up with will work fine as well;)  I’m also attaching the HOW TO FOREARM STAND tutorial in case you’d like some extra instruction on that!

 

If you have questions, ask them!  I love to get questions!  I'm here for you all the way and I want you to get the most out of this challenge, so ask away!

 

Well, off you go, you Goddesses!  

 

DANCING PINCHA GODDESS

https://vimeo.com/374517494

 

HOW TO FOREARM STAND

https://vimeo.com/377373983

 

Day 2

 

For day 2 we'll be practicing the EVERYTHING POWER FLOW! This is your standard strong vinyasa flow class..Let's focus on staying mindful throughout and making our transitions smooth like vegan butter!  Try not to fall into using momentum as your body tires.  Take note of your form and alignment.  Are we sacrificing alignment when our muscles start to shake?  It's always a preferable choice to ease off a bit and make a modification, perhaps take a child's pose for a few breaths, than to power through and lose form.  

 

 Have fun yogis!

 

THE EVERYTHING POWER FLOW

https://vimeo.com/209502699

 

Day 3

 

For day 3 we will be challenging ourselves in a different way.  BENDY AND BOUND, will have us reaching for our straps, so keep them close!  If you live in a cold climate, you might want to get those heaters/space heaters pumping!  The warmer you are, the easier it'll be to get deep into those binds.  We will also be moving through some challenging balancing sequences.  Move slowly and mindfully and remember, so much of our steadiness comes from mula bandha, so keep those yonis engaged!

 

If you are more of a beginner, my hat is off to you for joining in on one of our most advanced challenges!  Good for you!  I'm so happy you're here!  Please let me know if you have any questions about modifications.  

 

BENDY AND BOUND

https://vimeo.com/360903231

 

Day 4

 

We are diving into some back bending for day 4 with FIT FLEXIBLE SPINE!  I have to say, I really love this flow!  Sometimes we can get overly focused on core work, tons of vinyasa and arm balancing when we think of strong flows.  We need to balance it all out with some yummy heart opening flows!  Don't worry though, this class will still challenge you while it opens up that heart chakra!  

 

FIT FLEXIBLE SPINE

https://vimeo.com/370330072

 

Day 5

 

We are going to slow it down for day 5 with SUBTLE MOVEMENTS AND CHAKRA BALANCING.  If you are one of those hardcore yogis, never fear, we are just taking it down a notch for a single day!  I was going to make this class a single option with another strong flow as the other option, but as I practiced this flow today I realized that these tiny subtle movements are too important to not bring into our daily strong flows.  All of the subtle nuances in this class are the foundation of so much of what we do in all of our classes.  The conscious squaring of the hips in twists, the tilting of the tailbone in down dog, incorporating an awareness of our chakra system into our daily practice are all the spice of life! Well, maybe only if you're a yoga nerd like me😁but you get it.

 

This is a restorative class.  Let your focus be on staying mindful and present throughout the entire practice.  Really pay attention to the verbal cues and try to integrate what's being said into your physical body.  It's a short one--enjoy it!  We'll be back kicking butt the following day!  

 

SUBTLE MOVEMENTS + CHAKRA BALANCING

https://vimeo.com/285912569

 

Day  6

 

It's time for HARDCORE HEADSTANDS!  If having the word "headstand" in the title freaks you out, never fear!  I'm going to be with you every step of the way and we will ease into the inversion with gentle baby steps and you can stop at any stage and simply work there.  I will also attach a step by step video on how to work with headstand at any level.

 

To be perfectly honest, the core work in this class is the scary part! Haha, I know many of you Goddesses adore all the strength training stuff and although I usually shy away from it, I'm growing to love it as well, especially when we can find creative and new ways to work those muscle groups! 

 

HARDCORE HEADSTANDS

https://vimeo.com/372657378

 

HEADSTANDING: BABY STEPS

https://vimeo.com/240288001

 

Day 7

 

Well well well, we have made it to the halfway point of the challenge!  

 

For day 7 we are practicing the POWER YOGA flow.  This is an older class on the site and I quite honestly forgot it existed!  I practiced it today though and I think you guys will like it!  I kind of hated it LOL!  You all know I'm a self proclaimed lazy yogi and this is the polar opposite of an ideal flow for a lazy yogi!  There's a lot of upper body work and sweating involved. Please feel free to skip over some of those nasty chaturangas when you need to! Don't compromise your form! Have fun with it and give it your all!  

 

POWER YOGA

<iframe src="https://player.vimeo.com/video/156093349" width="640" height="360" frameborder="0" allow="autoplay; fullscreen" allowfullscreen></iframe>

 

Day 8

 

 We'll be blowin' it up with the PREPARE TO HANDSTAND flow!  Although this is a somewhat strong flow, I find it quite relaxing and I think you will too.  Don't be put off by the word "handstand" in the title.  You can spend as little or as much time playing with handstands as you like.  

 

We will be methodically prepping our bodies for a brief handstand practice. You'll likely find that after we open the hamstrings deeply, loosen up the shoulders and awaken our cores, you'll be able to slip into handstand with greater ease than usual.  While this isn't necessarily the sweaty type flow you think of with power yoga, I did want to include some handstand play in this intermediate/advanced challenge.   

 

PREPARE TO HANDSTAND

<iframe src="https://player.vimeo.com/video/180824810" width="640" height="360" frameborder="0" allow="autoplay; fullscreen" allowfullscreen></iframe>

 

Day 9

 

Here we are at Day 9 already!!!  I'm going to give you a little break today (sort of).  You'll have two options to choose from.  

 

Option 1 is 30 MINUTE POWER TONE which is a quickie but efficient way to work all of the major muscle groups in your body!  

 

Option 2 will be the NECK, SHOULDERS AND UPPER BACK restorative flow.  

 

Enjoy the rest day.  The next two will be killer 😁

 

30 MINUTE POWER TONE

https://vimeo.com/363946054

 

NECK, SHOULDERS AND UPPER BACK

https://vimeo.com/160513389

 

Day 10

 

We are in the double digits now!  10 days strong! I hope you enjoyed your little rest day for day 9 because day 10 is the BUTT KICKING POWER FLOW! 

 

I was dreading doing this flow the entire challenge, but I actually enjoyed myself today as I practiced it.  Really, I did!  It's a longer flow at almost an hour and 20 minutes, but that doesn't mean that we are sweating it out the entire time.  You will sweat, believe me, but this class also includes a lot of lunar poses and a nice long savasana to balance it all out.  

 

So get to it!  

 

BUTT KICKING POWER FLOW

https://vimeo.com/223778615

 

Day 11

 

I hope you all had fun yesterday with the BUTT KICKING POWER FLOW! 

 

For day 11 you're going to want to have some blocks nearby for the CRAZY FOR ARM BALANCING CLASS!  As always, don't let the title scare you off!!  We will be working in stages and there is always a simpler variation of each posture that you can work with until you're ready for the next krama (evolutionary stage).  This class will focus on that  tricep wrap that we discussed in the forearm balancing tutorial.  This muscular action is important for all arm balances as well as tripod headstand which we will be playing with as well.  

 

Enough talk!  Off you go to your yoga mats! 

 

CRAZY FOR ARM BALANCING

https://vimeo.com/378904960

 

Day 12

It just wouldn't be a BananaBlondieYoga challenge without the SWEATY GODDESS FLOW!  I just love this sensual yet sweaty class!  It hits all the right spots.  Enjoy the yumminess!

 

SWEATY GODDESS FLOW

https://vimeo.com/190333284

 

Day 13

 

For day 13, it’s a double header! We will be the practicing the very quick, but uber efficient, SHREDDED YOGI ARMS flow, followed by ESSENTIAL YOGA BOOTY!  

 

SHREDDED YOGI ARMS

https://vimeo.com/333378774

 

ESSENTIAL YOGA BOOTY

https://vimeo.com/302716936

 

Day 14

 

For the final day we will be practicing the 35 MINUTE POWER VINYASA FLOW!  It hits all the right spots in just over a half an hour!  Are there any changes you’ve noticed between day 1 and day 14?  What have you learned about yourself? Do you feel differently in your body?  Has your mental attitude or emotional state shifted at all throughout these last two weeks?  What's different physically and otherwise when you practice daily versus sporadically?  

 

35 MINUTE POWER VINYASA FLOW

https://vimeo.com/439352559