Esprit 30-Day Yoga Challenge

Join Esprit as we tackle a free 30-day yoga challenge together: Yoga with Adriene’s Home challenge. This challenge is meant to bring daily movement and mindfulness into your busy life.

Each day, we will complete a 18-30 minute yoga practice on our own time.

You will have optional daily prompts for your gratitude journal. Gratitude journaling has been shown to make people happier and increase their mood, while being grateful is associated with being happier, more satisfied, and less materialistic.

Additionally, you’ll have optional daily general wellness activities, whether it’s a guided meditation, article to read, or podcast episode to listen to.

Want to add some more accountability? Templates for Instagram and Facebook stories are available to use each day as a part of your journey!

Once a week, we will meet virtually to talk about how it’s going: highs, lows, and everything in between.

This challenge is accessible even to those who are brand new to yoga. The suggested equipment for the 30 days is a yoga mat, pillows, and a blanket. If you’re more experienced, join this challenge to focus on re-centering your practice and to incorporate movement into each day.

The goal is to challenge yourself to bring sustainable change into your life. Only do the parts of the challenge that make sense for you; if the optional activities don’t fit into your schedule or lifestyle, don’t feel pressured to complete them.

I will be adding to the schedule as the challenge progresses in order to highlight additional wellness events that are being scheduled.

Table of Contents

Day 0

Welcome Home (6 min introductory video)

Go Further

Letting Go – 9 Magic Breaths with Tara Brach (6 min guided meditation)
How Gratitude Changes You and Your Brain (7 min read)

Day 1

Recognize (43 min)

Go Further

Journal Prompt: What are you looking forward to with this challenge?
How to build good habits – and actually make them stick (4 min read)

Day 2

Intend (28 min)

Go Further

Journal Prompt: What did you do in the past year that gives you the most pride?
Write letters to socially-isolated patients (event)

Day 3

Awaken (26 min)

Go Further

Journal Prompt: What is something good that surprised you this week?
Mindfulness Meditation with Instructions with Kayleigh Pleas (20 min guided meditation)
Weekly Check In at 1:00 PM

Day 4

Activate (22 min)

Go Further

Journal Prompt: What is your favorite thing about yourself?
Anatomy 101: The Brain Science Behind Meditation (3 min read)

Day 5

Soften (26 min)

Go Further

Journal Prompt: List 3 things that always make you smile.
Breathe with Adreanna Limbach (6 min guided meditation)

Day 6

Ignite (25 min)

Go Further

Journal Prompt: What’s your favorite way to honor your body?
Focus with Adreanna Limbach (12 min guided meditation)

Day 7

Stretch (26 min)

Go Further

Journal Prompt: Who has helped you this week?
A Simple Yet Powerful Way to Handle a Stress Episode (5 min read)

Day 8

Heal (26 min)

Go Further

Journal Prompt: Who is someone who was there for you during a difficult time?
Guided Meditation for Beginners with Deepak Chopra (5 min mediation)
Learn to be a better public speaker (Event)

Day 9

Inquire (27 min)

Go Further

Journal Prompt: What’s something you learned this week?
Mimosas & Mindfulness (Event)

Day 10

Ground (18 min)

Go Further

Journal Prompt: What is the most beautiful thing you have seen?
Mindfulness Guided Meditation with Dr. Robert E. Dinenberg (5 min meditation)
A Guide for Working (From Home) Parents (6 min read)

Day 11

Dig (21 min)

Go Further

Journal Prompt: When have you shown others your strength?
Saying No Mindfully with Mitra Manesh (31 min meditation and talk)

Day 12

Nurture (22 min)

Go Further

Journal Prompt: Who are 3 people you want to thank?
Breathing Meditation for Stress Relief with Faith Hunter (8 min meditation)
Coronavirus Sanity Guide (3 min read)

Day 13

Grow (18 min)

Go Further

Journal Prompt: What did you learn from the most difficult period in your life?
6 self-care steps for a pandemic — always important, now essential (6 min read)

Day 14

Day 15

Reset (24 min)

Go Further

Journal Prompt: What are you happy you let go of?
Learning To Stress Less: A Study For Novice Meditators (4 min read)

Day 16

Savor (22 min)

Go Further

Journal Prompt: List 3 people you will reach out to tomorrow to see how they are doing
Guided Breathing Meditation With Kim Eng (11 min guided meditation)

Day 17

Sychronize (30 min)

Go Further

Journal Prompt: What’s something nice you did for others today?
The Power of Vulnerability with Brene Brown (20 min talk)

Day 18

Believe (27 min)

Go Further

Journal Prompt: How do you celebrate your values?
Mindful Breathing Meditation with Stop, Breathe, Think (5 min guided meditation)

Day 19

Balance (31 min)

Go Further

Journal Prompt: What could you stop doing that would make you happier?
The Science of Creativity (5 min read)

Day 20

Still (23 min)

Go Further

Journal Prompt: Whose presence gives you the most peace?
Touching Peace with Tara Brach (23 min guided meditation)

Day 21

Boost (25 min)

Go Further

Journal Prompt: Name an adult who positively impacted your life as a child.
Zoom Exhaustion is Real. Here Are Six Ways to Find Balance and Stay Connected (7 min read)

Day 22

Stir (32 min)

Go Further

Journal Prompt: What gets you excited?
5 Steps to Help You Figure Out Your Passion (5 min read)

Day 23

Focus (20 min)

Go Further

Journal Prompt: List 3 positive things from being at home.
Loving-Kindness Meditation with Kayleigh Pleas (17 min guided meditation)

Day 24

Uplift (16 min)

Go Further

Journal Prompt: Which taste are you most grateful for?
Happiness Takes Work with Sonja Lyubomirsky (1 hour podcast episdode)

Day 25

Unwind (18 min)

Go Further

Journal Prompt: Which animal has given you the most joy this month?
What makes a good life? Lessons from the longest study on happiness with Robert Waldinger (13 min talk)

Day 26

Keep (22 min)

Go Further

Journal Prompt: What’s a memory makes you laugh?
Guided Meditation for Centred Happiness with Michael Sealy (27 min guided meditation)

Day 27

Integrate (26 min)

Go Further

Journal Prompt: Who are you looking forward to spending time with as soon as possible?
Aware with Adreanna Limbach (15 min guided meditation)
How to Meditate (15 min read)