We all have been feeling caged by these lockdowns and everything from our work routines to exercising patterns has got disturbed leaving us pissed more often than before. During this time, our mind is flooded with the uncertainty of the future, adding to sleepless nights, emotional eating, and anxiety that further fuel lethargy. Many of us are unable to relax our mind during this time thereby giving stress the power to play with our well-being.
Can you relate?
You probably landed here because you know how important it is to keep your body physically as well as mentally fit during the COVID-19 pandemic. Maybe you are a non-bendy newbie keen to learn but lack of guidance, or you are already a pro at yoga but need a redirected routine or a companion to sail along with, or you just want to know immunity boosting yoga poses- If so, The Wellness Corner’s Yoga Challenge might be exactly what you're looking for!
It is a great way to do something for yourself and others by inviting them to share its benefits. By the end of the challenge, you will not only deepen your yoga practice with the help of our experts but also achieve ways to bring more mindfulness into your life.
For some reason, it is easier to take up a challenge when there is a ‘daily class’ environment and a teacher to show the right way of doing things. So, are you ready to commit 21 days to yoga only?
The Wellness Corner’s 21 Days Yoga Challenge
Follow these easy steps to participate-
- Download The Wellness Corner app, tap on the 21 Days Yoga Challenge banner on the home screen.
- Check out daily yoga sessions in your circles and participate during live streams and online events.
- Set a reminder for upcoming events so that you don’t miss out on anything.
- Complete the yoga asana or series of exercises and share a picture or video of you doing that particular workout.
- To share a picture or a video, just tap on 'Check-In' and share your activities with fellow challengers.
What Can You Expect in This Challenge?
Don’t start the challenge by setting unrealistic expectations. Find comfort in the fact that results will vary from person to person and it will never be easy in the beginning. But with practice, you will start feeling cozy and serene. Commit yourself to the challenge to reap the following gains-
- Increased strength, balance, and flexibility- Share the amazing powerful feeling as you keep leveling up. Have fun, post pictures on Instagram, and don’t forget to tag us using our handle wellness_corner
- Brighter Mood, Boost in Energy and Enthusiasm- Much needed at this time. Kick away stress, fatigue, and negativity.
- Yoga for Immunity- Develop a protective shield against diseases by completing thoughtfully optimized sessions
- Improved Quality of Life- Holistic practices for overall physical, mental, and spiritual benefits.
Unlock The Rewards
Celebrate your victories, give yourself some credit, be an inspiration for others by achieving rewards on completing the goals.
- Completion Award- 3 Lucky Winners to get coupons* worth Rs 1000 on completing the 21 Day Yoga Challenge.
- Weekly Award- Every week during the challenge duration 3 Lucky Winners who complete a 7-day streak in the challenge will get Rs 500 worth coupons.
- Daily Award- 3 Lucky Winners will be awarded coupons worth Rs 100 every day** during the challenge.
Yoga at Home and Yoga with Family
The theme for International Yoga Day 2021 is “Yoga at home and Yoga with Family” and thus the venue of this special day is our own comfortable home. Is there any better way to celebrate it than taking up this transformation challenge?
You can become a part of the wellness community and stay active whilst working from home! If you are finding it hard to stick to a dedicated time, explore Yoga and Meditation sessions on The Wellness TV. Make the most out of the challenge by moving at your own pace, watch sessions and follow what suits you the best.
Track Your Progress
One great way of staying motivated is to track your practice progress. Pen down your progress in a journal, keep logging your exercises, your dietary changes if any, sleeping routine, mindful minutes, and other habits on The Wellness Corner app in order to understand yourself better.
Give up on the sluggish behaviour, unroll your yoga mat, strengthen your willpower, stimulate your inner and outer energy and stay connected to your loved ones to lead a healthy lifestyle.
*All the rewards can be utilized at The Wellness Corner store
**You can win the Daily Reward once in seven days
Yoga Challenge Day 1 - Utthita Trikonasana
Utthita Trikonasana, also known as Extended Triangle Pose, is a standing asana in modern-day yoga. It strengthens your knee, thigh, and ankles & benefits your calf and abdominal regions.
How to Do It?
Stand on a yoga mat, placing your feet about 3-4 feet apart. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right. Turn your left foot slightly in. Reach your right arm out to the right and then down with an exhale. Bring your right hand to your shin or ankle. Inhale and reach your left arm toward the sky, palm facing forward. Gaze up toward your hand.
Duration:-
Stay for about 15-30 seconds in the position and then repeat on the other side after a brief halt.
Yoga Challenge Day 2 - Shalabasana
Shalabasana, also called the Locust Pose, is a backward bending asana that resembles a locust when it is performed. It increases the flexibility and strength of the entire back and tones the muscles around your neck and shoulders.
How to Do It?
Lie on your belly with your chin on the floor and palms underneath your thigh for support. Breathe in and pull your legs up along with your chin and upper body. Breathing out bring the legs down.
Duration:-
Hold for 15-30 secs & Repeat 3 times.
Yoga Challenge Day 3 - Bhastrika Pranayama
Bhastrika Pranayama also called the yogic breath of fire, is the process of rapid inhalation and exhalation. It has a positive effect on your respiratory and digestive systems.
How to Do It?
Sit in vajrasana, sukhasana, or padmasana. Make a fist and place them near your shoulders. Inhale deeply, raise your hands straight up and open your fists. Exhale slightly, forcefully while bringing your arms down next to your shoulders and close your fists.
Duration:-
Hold for 20 breaths to complete 1 round of Bhastrika Pranayama. Practice 3 rounds/sessions, with a pause in-between each round.
Yoga Challenge Day 4 - Ardh Ustrasana
Ardh Ustrasana, also called the Camel Pose, is a kneeling back-bending asana. If you are aiming to improve your digestion and respiration systems, this yoga asana is for you. Ustrasana also helps increase flexibility and promote good posture.
How to Do It?
Kneel on your mat with your torso lifted and place your knees under your hips. Place your hands on your hips pointing your elbows back. Expand your chest as you do this. Lengthen your spine and start to backbend. Once you’re comfortable, place your hands on your heels.
Duration:-
Hold for 15-30 secs. Repeat 3 times.
Yoga Challenge Day 5 - Sarvangasana
Sarvangasana also called the shoulder stand pose, is an inverted asana in modern-day yoga. It keeps your mind serene and helps relieve stress and mild depression.
How to Do It?
Relieve any spinal stiffness before performing Sarvangasana. Get into Savasana with your feet together, hands placed sideways close to your body. Now elevate your lower body slowly, take your hands and place them on your back and slowly lift your legs up. Your entire body should be in a straight line with your arm supporting your back.
Duration:-
Hold the position for 15 - 30 seconds and repeat 3 times.
Yoga Challenge Day 6 - Bhramari Pranayama
Bhramari Pranayama, also known as the Humming Bee Breathing Technique, is an effective breathing exercise that helps connect us with our inner self and calm our nervous system. It helps increase oxygen intake and calms your breathing practice.
How to Do It?
Sit cross-legged on a mat, keeping your spine straight. Close your eyes and bring your thumbs to your ears and gently close them. Breathe in slowly through your nostrils, and then exhale slowly emulating a steady, low-pitched bee-like ‘hmm’ sound. Practice and make the sound as smooth and steady as you can.
Duration:-
Repeat the same at least 21 times.
Yoga Challenge Day 7 - Uttanasana
Uttanasana, also known as the Standing Forward Bend, is a forward bending asana practiced in modern Yoga exercises. It aids in relieving stress and strengthening your thighs and knees.
How to Do It?
Stand on a mat with your feet hip-distance apart. Stretch your arms overhead and stretch your body before folding forward. Fold forward and place your hands or fingertips on the ground. If you cannot touch the ground, bend your knees until you can do that.
Duration:-
Hold for 15-30 secs. Repeat 3 times.
Contraindications:-
Avoid or modify if you have any shoulder pain, shoulder arthritis, or shoulder injuries.
Avoid or modify if you have any back pain or injuries, including surgeries.
Yoga Challenge Day 8 - Halasana (PLOUGH POSE)
Halasana, also called the Plough Pose, is an inverted asana in Hatha and modern-day yoga. It calms the brain and helps reduce stress and fatigue.
How to Do It?
Lie down on a mat with your hands on the side. Slowly raise your legs together followed by your hips. Here you can use your hands to support your back. Take your legs backward, over your head, toward the floor. Gently, place your toes on the ground. Then, place your arms back on the side.
Duration:-
Hold for 15-30 secs and repeat 3 times.
Contraindications :-
Any kind of hip problems or injury at the knee, hamstring, and quadriceps should be avoided.
If you have sciatica, then crossing the knee may not too good as there will be pressure at the sciatic nerve.
Avoid this if you have any kind of neck and shoulder injury.
Yoga Challenge Day 9 - Janu sirsasana
Janusirsasana, also called the Head-to-Knee pose, is a type of yoga stretching that helps relieve tense hamstrings. It is a highly effective form of Ashtanga yoga that could also aids in reducing mental stress and mild depression.
How to Do It?
Sit on the mat with your legs straight in front of you. Bend your right knee and draw the heel back to your perineum. Rest your right foot sole lightly against your inner left thigh. Adjust your torso over your extended leg and begin to bring your torso down by tipping your pelvis forward and walking your hands on your left foot.
Duration
Hold for 15-30 secs on each side & Repeat 3 times
Yoga Challenge Day 10 - Anulom Vilom Pranayam
Anulom Vilom Pranayam is a popular breathing technique that is considered excellent for respiratory problems and asthma. It facilitates proper functioning of the lungs, reduces stress, and lifts your mood.
How to Do It?
Sit in Sukhasana or Padmasana with your hands resting sideways on the knees. Close your right nostril with your right thumb and inhale slowly to fill up your lungs. Now close the left nostril with the same hands and let the right nostril be free as you exhale. Ensure your back is straight and shoulders relaxed when you do this pranayama. Do 7 rounds.
Tip For The Beginners
If you can’t easily touch the floor with your knees straight, support each hand on a yoga block set just outside each foot.
Precautions
It's best to avoid this pose if you have an injury to your lower back or you are suffering from Hypertension.
Yoga Challenge Day 11 - Anulom Vilom Pranayam
Gomukhasana, also known as Cow Face Yoga Pose, is a seated asana in hatha and modern yoga. It stretches your glutes and helps relieve lower back pain.
How to Do It?
Sit on a mat with your legs extended in front of you. Put your feet together and place your palms next to your hips. Bend your right leg and place the right foot under your left buttock. Now, stack your left knee over your right knee. Raise the left arm above your head and bend the elbow. Simultaneously, bring the right arm behind your back and interlock both hands. Hold for 15-30 secs on each side, Repeat 3 times.
Precautions
People suffering from spondylolysis and pregnant women should avoid this asana.
Be patient, trust the process rather than emphasizing on results because good things take time!
