For the full 30-day yoga and walking plan including daily workout videos and guided walking podcasts — plus meal plans and inspiration — download the Start TODAY app!
For many, spring signifies new beginnings — and that doesn't fall short of our fitness routine. That's why this month, we're focused on easing back into daily movement with modalities that feel good and work double time, improving both our mental and physical health.
If you’re crawling out of hibernation and feeling the seasonal motivation to get moving again, yoga is a great place to start. The postures work double duty, toning and sculpting your muscles while releasing tension and quieting your mind.
Many people have a very specific vision of what a “yogi” is. You may think yoga isn’t for you or it’s something you can’t do, but if your goals are to tone your muscles, improve balance and posture, decrease stress and feel better mentally and physically, then it is. By making yoga a part of your routine over the next 30 days, you will sculpt your muscles while releasing tension and quieting your mind for a stronger, calmer, and more content you, says Colleen Saidman Yee, Start TODAY fitness trainer, founder of the Yoga Shanti studio and author of the best-selling book "Yoga for Life."
So dust off your sneakers, roll out your yoga mat and join us for the next 30 days!
30-day yoga and walking plan
This month, you'll alternate between days dedicated to yoga and days where you will lace up your sneakers and get outside for a walk. On yoga days, feel free to do any routine that speaks to you, whether you're craving a more restorative flow or want a challenge with a strength-based practice. Colleen Saidman Yee has provided a basic yoga flow routine that is a great way to master basic poses and provides a good balance of restorative and more challenging moves. She encourages people to do this routine over and over: "Repetition is good. You will feel different things every time you do it, especially as you master the moves and you aren’t struggling."
On walking days, aim for at least 30 minutes. If you don't have time for a longer walk, breaking it up into 5-10 minute walks throughout the day works, too!
For the full 30-day yoga challenge with daily videos and guided audio walks, download the Start TODAY app!
Yoga tips for beginners
The benefits of yoga are well known. The practice is a low-impact way to build strength, improve flexibility and mobility, and reduce aches and pains while also helping to increase mindfulness and reduce stress and anxiety. There's no arguing that yoga is good for the body and soul, yet so many of us feel like we can't do it, or don't fit the mold of a "yogi." Even Saidman Yee herself didn't want to go to her first yoga class: She lost a coin toss and was drug to class by her roommate.
"She’s like, 'Come on, try this yoga thing with me.' and I was like, I’m gonna go for a run. I’m gonna box. I’m gonna do something real, real exercise, not this frou, frou, sit and 'om' kind of thing," says Saidman Yee. "But when I walked out of that class, there was no looking back. It seemed like magic. My body felt balanced and my mind was clear. From that day on I became passionate about sharing yoga to help people connect to their bodies, quiet their minds and find inner stillness amidst the chaos of life."
New to yoga? Saidman Yee shares some tips to help you get started and actually enjoy it:
- Let yourself be a beginner. If you're new to the practice, it will take time to feel comfortable moving through the postures and that's OK. Some poses can be frustrating, especially balance poses, Saidman Yee says. “Our balance is so different every day; some days we can nail it and some days we can’t." Give yourself grace to try, fail and try again. Over time, you'll find your rhythm on the mat.
- Quiet negative self talk. "Self criticism has to be recognized. The first step is to notice how your thoughts make you feel, and then we can change that conversation so you tell yourself something different," says Saidman Yee. "The phrase 'know you are enough' seems simple, but the chit chat in our brain and societal conditioning tells us something else. So what I want you to do is start to notice when this little chatter, these little nagging thoughts, come on and tell you that somehow you’re not enough."
- Let it be as much about your mental health as your physical health. "The physical postures, breathwork, meditation and principles will help you find compassion and self-acceptance," says Saidman Yee. "My goal for you is to leave every class knowing you are enough."
- Have fun with it. Not everything in life has to be so serious, says Saidman Yee. "As we get to be adults and we fall out of a pose we think, 'Did anyone see that? It's so embarrassing; I'm such a fool.' Think of kids. When they fall, it's funny. They roll around, everyone starts falling ... we can bring that playfulness back into our lives and on the mat as well."
Basic yoga flow
This flow will introduce you to many basic yoga poses and leave you feeling calm and balanced. Flow smoothly from one pose to the next and feel free to linger in any of them that feel particularly good. Stay connected to your breath throughout each move.
Seated Twist
Start seated on the ground. Come into a cross-legged position with your right shin in front of your left and sit with tall posture. Take your right hand to your left knee, and take your left fingertips to the ground behind you. Reach through the feet, keeping them active, and reach tall in your spine as you gently twist your torso toward the left. Hold for a few breaths. Come back through center and switch the crossing of your legs, with your left shin in front of your right. Repeat the twist to the left.
Cross-leg forward bend
Switch the crossing of your legs back again so that your right shin is in front of your left. Sit up tall in this cross-leg position, then turn your torso to face your right knee and walk your fingertips forward on a diagonal. Ease into it and go as far as you're able. Come back to center and switch the crossing of your legs. Repeat on the left side.
Cobbler's pose
Spread your knees wide letting them fall toward the ground and bring the soles of your feet together. Sit tall in your spine, reaching the crown of your head up toward the sky.
Cobblers pose with backbend
From cobbler's pose, place your hands on the ground and pick up your hips and scoot them a little further forward. Place your hands on the floor behind you, putting some of the weight into your hands to make your hips a little lighter. Pull your chest forward as you let your head fall back slightly, turning your gaze upward. Then let your chin fall toward your chest, rounding your back slightly. Don't force it and keep the movement small. Continue alternating between this backbend and forward bend for a few breaths.
Cat cow
Come on to all fours with your wrists under your shoulders and your knees under your hips. Lift your hips and move your chin and chest forward and up into cow. Then round your back and drive the tailbone down, drawing your chin to your chest for cat. Starting the movement from the pelvis, move back into cow. Continue alternating for a few breaths.
Child’s pose
Bring your toes together and your knees a little wider than your hips. Pull your hips back to rest on your heels. Walk your hands forward staying on the pads of your fingers. If possible, take your head to the ground. If not, keep your nose hovering above the ground. Hold for a few breaths.
Downward facing dog
Come onto your hands and knees, with hands shoulder-distance apart. Tuck your toes under and pick the knees up off the ground. Pull your hips back, sticking your butt into the air, keeping the knees bent. Straighten your elbows. Nod your head yes and shake your head no to release tension from the neck. Relax the face and breathe easily for a few breaths.
Gate pose
From downward dog, place your right knee to the ground. Roll to the inside of your left foot keeping the leg straight and reach the left arm straight up to the sky. Hold for a few breaths. Move back through downward dog for a few breaths, peddling out the feet, before placing your left knee to the ground and rolling to the inside of your right foot. Keep the right leg straight and reach the right arm up toward the sky. Come back through downward facing dog before moving into sphinx pose.
Sphinx pose
Place your knees to the ground and lower down onto your belly. Prop yourself up on your forearms, with your elbows right underneath your shoulders. Place your inner wrists down on the mat. Walk your legs a little bit longer and glue the tops of your feet to the mat. Pull your chin and chest forward. Breathe here for a few moments. Lower your forehead to the ground.
Cobra
Take the hands alongside of the chest and come up onto your fingertips. Walk the fingertips about six inches away from the torso. Press your toes down into the ground. Do not aim for a big range of motion here. Instead, gently lift your chin and chest, pressing your fingertips into the ground, into a mini backbend. Slowly lower down. Perform this two more times. Come into downward facing dog and slowly walk your feet to your hands. Roll up to standing.
Triangle
Take a giant step open into a wide straddle and if you have them, place one yoga block behind each ankle. Reach your arms straight out to the sides, parallel to the ground. Turn your left toes in 15 degrees; turn your right toes forward 90 degrees. Take your right hand down to the block next to your right foot. If you do not have blocks, grab on to your shin. Reach your left arm straight up overhead and breathe. Inhale and come up to standing, turning your feet parallel. Perform on the opposite side.
Wide leg forward fold
Stand in a wide straddle with your feet parallel. Bring your hands to your hips. Inhale and look up to the sky. Exhale and hinge at the hips, folding forward. Keep the hips in line with the heels and walk your fingers forward while you pull your hips back. Ground through the heels. Come through downward dog, place your knees to the ground and then sit down on the ground.
Seated wide leg forward bend
Start in cobbler's pose with the soles of your feet together. Then lean to the left and straighten your right leg. Fold your left leg a little bit more deeply. Walk your hands forward right in between your legs. Do not force it; inch forward slowly. Come through cobbler's pose, and then perform on the opposite side.
Crossed ankle forward bend
From cobbler's pose, draw your knees together then flex your feet and straighten your legs. Cross your right leg on top of your left. Slowly walk your fingertips forward on either side of your legs, bringing your chest toward your knees. Hold for a few breaths. Uncross the legs and cross the left leg on top of the right. Come back into the forward fold and hold for a few breaths.
Knees to chest
Lie down on your back. Pull both knees in toward your chest. Keep your knees shoulder-distance apart and grab each knee with a hand. Slowly rock back and forth.
Lying hug
Walk your feet as wide as the mat and let your knees fall in, resting on each other. Wrap your arms around your chest, letting them drape over your body, giving yourself a hug. Hold for a few breaths. Switch the arms so that the opposite arm is on top and hold for a few more breaths.
SavasanaFor final relaxation, straighten your legs long and turn your palms up to face the ceiling. Close your eyes and focus on your breath. Stay here as long as you have time for.
