Unfold Your Mat and Stretch Into What Feels Good With This 4-Week Yoga Challenge
If the closest you get to a moment of zen is scrolling through yoga poses on Instagram, let’s redirect at least some of that time into a practice you’ll actually stick with—enter our April 2024 Movement of the Month Club, a 4-week yoga challenge that aims to bring you some much-needed, real-world tranquility.
Don’t worry if you’re still finding your footing in downward dog or if the idea of touching your toes feels more like a distant dream than a reality. This program is all about meeting you where you are and helping you through each pose with grace, patience, and maybe a touch of sweat.
Guiding you through the next month is Paige Willis, RYT-200, certified yoga instructor and founder of Undone, a pop-up yoga experience. Her goal is to expand the definition of who yoga is for—everyone.
“Yoga can be practiced by anyone, no matter your age, body type, or background,” she says. “The part people miss about the practice today is that it’s deeper than the physical postures themselves.”
“The part people miss about the practice today is that it’s deeper than the physical postures themselves.”
“When we focus on arriving into the moment, we practice yoga. When we sit down and take five deep breaths, we practice yoga. When we commit to learning and bettering ourselves, we practice yoga. And if you think about it that way, it becomes far more accessible than the pretzel-like shapes and skin-tight clothing it’s often reduced to.”
Whether you’re a seasoned yogi looking to deepen your practice or a curious newbie eager to dip your toes into the world of yoga, consider this your official invitation to join us on this journey. Roll out your mat, take a deep breath, and flow through the next four weeks with us. Your body, mind, and soul will appreciate it.
Join us for the benefits of yoga
Yoga isn’t just about achieving Instagram-worthy flexibility—it’s a holistic practice with a ton of benefits for your body and mind. From enhancing flexibility and strength to improving balance and posture, yoga provides a full-body workout that leaves you feeling revitalized and rejuvenated.
But the benefits extend beyond the physical. Through mindful breathing and meditation techniques, yoga cultivates a sense of inner calm and mental clarity, helping reduce stress and symptoms of depression and anxiety.
Moreover, regular yoga practice can boost your immune system, promote better sleep, and increase overall well-being, according to a February 2022 study in the Journal of Integrative and Complementary Medicine, leaving you feeling more centered, grounded, and ready to take on whatever life throws your way.
How the 4-week Movement of Month Club yoga challenge works
Starting Monday, April 4, 2024, you’ll have one yoga pose to do each day, finishing with a full, 5-minute flow every Sunday. And each week has a different theme, helping you feel better from head to toe by the end of the month:
Week 1: Foundational Yoga Poses
Mountain Pose to Extended Mountain Pose
Forward Fold to Halfway Lift
High Plank to Low Plank
Upward Facing Dog
Downward Facing Dog
Warrior 1
Weekly Yoga Flow
Week 2: Lower-Body Strength and Balance
Chair Pose
Power Lunge
Crescent Lunge
One-Legged Mountain
Standing Figure Four
Tree Pose
Weekly Yoga Flow
Week 3: Hip Openers
Goddess
Star Pose
Warrior 2
Extended Side Angle
Standing Side Lunge
Half Pigeon
Weekly Yoga Flow
Week 4: Restorative Yoga Poses
Child’s Pose
Bridge Flow
Supine Windshield Wipers
Supine Twist
Happy Baby
Corpse Pose
Weekly Yoga Flow
Calendar for the 4-week yoga program
Get a printer-friendly version of the calendar here.
How to join the Movement of the Month Club
1. Print and/or save your calendar
Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do each day’s pose (or flow), then check off that box when you’re finished.
2. Join the club on Facebook
Our community of 60,000 members (and growing!) is here to support and motivate you through the month. Tell the group how the day’s routine went, post photos or videos of your yoga poses or share your favorite yoga-related meme or motivational quote.
3. Grab your yoga mat (and props)
You don’t need anything but your body for this program. But you may want a yoga mat, strap, blocks, towel or bolsters to help ease you into some poses. Don’t have any at home? Shop our recommendations for yoga accessories:
Manduka’s Cork Yoga Block – 2 Pack ($46): Lightweight for easy maneuverability but sturdy enough to support your weight
Brentwood Home’s Buckwheat Yoga Bolster Cushion ($99): Certified vegan with a combo of soft and supportive that’s ideal for restorative yoga
Tip: You can also use towels, blankets, books, belts, scarves, foam rollers and other household items you already have in place of these props.
4. Practice your poses
On Day 1, start with mountain pose to extended mountain pose from the Week 1 Flow. Check out the links below for details on each of the three workouts:
Week 1: Foundational Yoga Poses
Week 2: Lower-Body Strength and Balance
Week 3: Hip-Openers
Week 4: Restorative Yoga Poses
5. Celebrate your success!
You made it to the end of the 4-week yoga challenge! Take some time to appreciate that accomplishment—and let us know how it went in our Facebook group.