How To Participate?
Day 1: 1-min Plank (Hold)
Palms place directly under shoulders (slightly wider than shoulder-width). Toes on the floor and squeeze glutes to stabilize your body. Legs should be straight without locking your knees. Maintain your neck and spine in a neutral position by looking at a spot on the floor about a foot beyond your hands. Head is in line with your back. Hold it for 1 minute.
Low Plank – place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
▶Who is not suitable?
Individual with recent abdominal surgery, severe back pain and hypertension should avoid this challenge.
Day 2: Lotus Pose (Interchange)
Sit in any cross-legged position (lotus, half-lotus, or simple crossed leg position).
Palms place beside the body on the ground, keep the spine erect. Inhale, straighten both legs forward, exhale come back to the same position by folding a different leg first (i.e. if you folded your right leg first before straightening out, fold your left leg first when you come back). Continue for 3 rounds.
Adopt Lotus Pose (follow the same instructions above). Continue for 3 rounds.
Avoid using hands for support during the transitions. Adopt Namaskar Mudra and continue the practice with the same instructions. Continue for 3 rounds.
Day 3: Scale Pose
Sit in any cross-legged positions. Place your palms beside your body on the ground. Inhale, push the palms against the floor, and when exhale, try to bring your hip off the ground. Support your body weight on your palms. Hold it for 15 seconds.
Place a block below each palm. Lift up the hip by pushing the palms against the blocks (the use of blocks help to maintain posture & provide strength)
Day 4: Cow Face Pose (Interchange)
Sit in Dandasana (Staff Pose), then bend your knees and put feet on the floor. Slide left foot under right knee to the outside of the right hip. Cross right leg over the left, stacking right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring heels equidistant from the hips: with right leg on top, you’ll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones.
Place palms on the ground in front of the body. Inhale, push through the palms and stand (remain in the same cross-leg position, with knee straighten now). Exhale, turn the body towards the back and make one round rotation with the support of hands-on ground and come back to the centre and sit back in Cow Face Pose (Notice:
Adopt Namaskar Mudra or full Cow Facing Pose (follow the same instructions for beginners, without using hands for support during transitions). Do it for 3 rounds.
Day 5: Wheel Pose Pushups
Lie on your back, bend both knees and place your feet flat on the floor. Bend both elbows and position the palms of your hands on the floor beside your head with your fingers pointing towards your shoulder. Press the feet and hands into the floor and, as you exhale, lift the hips up and straighten the arms. With an inhalation, bend the elbows and bring the head close to the ground and exhale, straighten the arms and push back to Wheel Pose. Repeat this for 5 – 10 rounds.
Attempt this challenge with Bridge Pose- lie down on your back, palms place alongside the body. Bend both knees, press heels into the floor. Inhale, raise your hip up and exhale drop your hip down. Repeat this for 5 – 10 rounds.
Day 6: 30-sec Tree Pose (Hold)
From standing, bend one leg and rest the heel against the inner thigh of another leg. Shift body weight into the standing leg. Keep the bent knee towards the side and the standing leg strong, press the foot into the floor. Bring palms together into Namaskar Mudra. Slowly, bring the palms over the head and find the balance there. Look forward and gaze at any one point. Then slowly close your eyes. Maintain this position for 30 seconds.
Can’t find the balance?
Instead of bringing the palms over the head, adopt Namaskar Mudra in front of your chest. Use wall support if needed.
Day 7: 1-min Upside Down
Go into your headstand – find the floor with the crown of your head and cradle the back of your head with your clasped hand. Engage your upper body as your press your elbow and wrists into the floor, and lift your shoulders. Once you establish this stable base, lift your legs off the floor until your body is inverted and erect, balancing on your head and forearms. Hold this position for 1 minute.
Hold a shoulder stand if you are unable to do a headstand. You may use a wall for support or any cushions, pillows or towels for your own comfort while attempting this challenge.
1. Have any questions regarding the Asana Challenge?
2. Want more modifications for poses?
3. Want more challenges like this?
Let us know in the comment section down below!
Here’s a guide to help you navigate your days at home: