30 Days Yoga Challenge
Nov 01, 2020
The 30-Day Yoga Challenge 2020: With mindfulness against the winter blues
Whoa, it's so cold and gray outside. You would like best to hide under your blanket and come out again only in spring. Even though it is tempting not to move and just cuddling on the couch, the cold weather is actually one more reason to exercise to stay healthy.
When you are cold, your blood circulation decreases, which not only slows down the function of your organs, but also further lowers your body temperature. This can lead to constriction of muscles, joints and even your perspective. With the right yoga exercises you can counteract this, develop inner warmth and recharge your energy.
Our 30-day yoga challenge will help you get your body and mind through the winter in a healthy way and learn to appreciate the dark season as an important part of your energetic annual cycle.
What energetic meaning does winter have for your body?
We tend to want to have just as much energy in winter as in the warmer seasons. Our schedules and to-do lists are jam-packed because, after all, we want to be constantly productive. Yet the winter season is a time when nature slows down. In traditional Chinese medicine, the winter season is the yin season, a cycle of decreasing energy and increasing calm. A wonderful time for deep reflection and introspection; a kind of restart button for body, mind and soul.
So winter gives us the opportunity to use the falling energy cycle of nature to relax, to withdraw attentively and to look exactly where you have been, where you are now and where you want to be in the future. The insights you gain from this observation will help you to prepare for the coming spring and start anew with the awakening of nature.
Refuel Yin Energies through Mindfulness
Take time for the yin to your yang. According to Eastern traditions, the harmonious balance between these two Feng Shui energies forms our elixir of life. Yin stands for passive energy, relaxation and gentleness, while yang symbolises activity, speed and heat.
Distractions or a focus on yang energies can prevent you from finding your balance and recharging your batteries. You may experience beautiful things but not be able to fully enjoy them and their effects may not last long. Through mindfulness training you learn to soak up the right energy like a sponge.
How yoga helps you to become more mindful
Mindfulness is theconscious experience of the here and now with openness, interest and curiosity. Mindfulness is deeply anchored in us. Because as children we were true attention masters. So we just need to be reminded how to perceive ourselves and our surroundings.
Mindfulness training can look different for everyone. Some find mindfulness through meditation, quietly reflecting inward and focusing on something that inspires them.
Yoga can also help you to become more attentive. As we move through the asanas, we feel a deep connection to our body. For example, our body tells us exactly when we should rest: a good time to go into the child position or to do a Savasana.
The more attentive you are, the sooner you will feel what is right for your body. This way the transitions from one asana to the next are seamless and you find your flow. Especially in winter your body will signal you to concentrate on your Yin energies.
For your mindfulness training to succeed, it is important to have the right mental attitude. Formulating goals seems to be the next logical step. But more importantly, you need to understand what drives you to set these goals. Intentions are only the tip of the iceberg. What really counts takes place beneath the surface.
No more good intentions
How many times have we made a list of good intentions, eagerly implemented them for a few days or weeks after the beginning of the new year, and then at some point became careless. As a yogi, you know that it is not about achieving results, but rather about the journey there. The attitude with which we approach our lives and the yoga practice makes the decisive difference and brings long-term changes.
You create your thoughts, your thoughts create your intentions, and your intentions create your reality.
That doesn't mean you shouldn't set goals for yourself. On the contrary, you can be just as specific as when you set your New Year's resolutions. But instead of focusing on achieving external aspirations, question your motivation. Think about why you want to make a difference. This is a subtle but important difference and you will find it helps you to pursue your plans.
How to stay motivated
Instead of tackling the whole year, find the right attitude for the next month. Think about how you want to feel during the next 30 days. Do you want to feel more grateful, calmer, stronger? Think about what activities and asanas trigger these feelings in you. What motivates you to become more mindful? Keep the reasons in mind. This will be your safety net for the more difficult moments.
Not sure where and how to start? We've put together a 30-day yoga challenge that will help you become more mindful of your mind, more aware of your body and more aware of your yin energy.
30-day Yoga Challenge for more Yin energy
Feel the whole body, even in winter
Just as we should adapt our diet to the seasonal conditions of nature, we can also learn to adapt our asanas to the seasons. When it is cold outside, it is time to feed the inner warmth.
Phase 1 (day 1-4): Focus
We begin with the art of paying attention. Use the first four days for exercises that strengthen your focus so that your mind learns this new thought pattern. It's okay if your mind wanders from time to time. Observe them and direct them back to the essential.
Suitable asanas: Ankle Pose, Pranayama Breathing Exercises
Phase 2 (Day 5-7): Mindful Sun Salutation
Bring a little warmth to your body as you flow through a few sun salutations. Take your time with every movement and fill it with mindfulness.
Phase 3 (day 8-11): A look inside
Now you are ready to move from a sense of focus to a sense of observation. Explore the depths within you to find true peace.
Suitable Asanas: Butterfly Pose, Eagle Pose, Snail Pose
Phase 4 (days 12-15): Create room
Relax your body and let it flow in all directions. Thank yourself for taking care of yourself and feel the warmth of your self-love. Let yourself go.
Suitable asanas: Savasana, Reclining Butterfly, Saddle Pose
Phase 5 (Day 16-19): The eternal change
The impermanence of all things is a fact that we often ignore. By accepting eternal change, you can break down defence mechanisms. You learn to let go.
Suitable asanas: Caterpillar, Shoulder Stand, Dragonfly Pose
Phase 6 (day 20-25): Internal heat
The cold can be really tough and make it really hard for you to keep up the challenge until the end. Here are some asanas to warm up:
Suitable asanas: Chaturanga (Plank), Headstand, Revolved Chair Pose
Phase 7 (day 26-30): Recovery and energy build-up
For your last week, we recommend being mindful twice a day. Once in the morning and once in the evening works best for many yogis.
Suitable asanas: Dandling Pose, Dragon Pose, Frog Pose, Twisted Roots
Fully motivated into the new year
Remember that mindfulness is a journey without a defined end. There is no place you need to be and no time to get there. Don't be too hard on yourself if you're not careful for once. It is important that you are aware of what is happening inside you right now.
Are you ready for a mindful and yoga-filled 2020? Then start your 30-day yoga challenge now ...
...and don't forget your LUVIYO!