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Raise your hand if you've ever been intimidated by a gorgeous Instagram picture of an impossibly flexible yogi with their arms and legs pretzeled in to some kind of impossible shape. Yea, us too. This is not that kind of yoga challenge. We teamed up with Masumi Goldman and Laura Kasperzak of Two Fit Moms to create a challenge for the every yogi—and the novice yogi. Each week, you'll master six poses, then put them all together for a #FridayFlow. You'll start with the basics, the move through core-strengthening poses, flexibility-enhancing shapes, and strength-building moves.
By the end of the month, you'll be able to put all 24 individual poses together for a pretty killer vinyasa flow that will help you tone all over—and prep you for those Instagram-worthy shapes you know you want to post. (Psst: tag them with #PostYourPose throughout the month!) Want to keep your practice going? Download Laura and Masumi's Gaiam Yoga Rising classes on iTunes, available at a special rate for a limited time. (Ready for the next challenge? Try these 10 Exercises to Prime Your Arms for Tough Yoga Poses.)
Cat Cow
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A Start on all fours in a table top position with wrists below shoulders and knees below hips. Inhale, releasing belly towards mat, tilting tailbone and chin upward toward ceiling for cow pose.
B Exhale and round back high, guiding chin toward chest for cat pose. Continue alternating between poses, moving with breath.
Downward Dog
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A Begin on all fours. Tuck toes and lift hips high, reaching sit bones towards the ceiling. Reach heels back toward the mat without touching. Drop head so neck is long.
B Wrist creases stay parallel to the front edge of the mat. Press into the knuckles of forefinger and thumbs to alleviate pressure from wrists. Breathe here for at least three deep breaths.
Original article and pictures take http://www.shape.com/fitness/workouts/take-our-30-day-yoga-challenge-get-your-om?crlt.pid=camp.KvyujeQP3kpY site
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