#MovementForModernLife + #MoveMoreLiveMore
It’s time to begin (again!)
(Re)commit to doing yoga every day! Perfect for us who get busy or get distracted, and adventurers in yoga who like a variety of teachers and styles (so long as the teachers are world-class). Our teachers take us on an adventure of different styles. Let’s begin our yoga journey (again!). Perfect for those of us with great intentions but short on time. Take small steps to our 2023 intention of yoga every day with under 30-minutes of yoga each day. We all need a little bit of inspiration and support sometimes to embrace all the new possibilities of the New Year. It’s easy for us all to fall off the wagon, to forget those practices which help us feel so alive, strong and free. It’s time to prioritise doing the things that feel good, for a great start to 2023.
The 30-Day Challenge starts on January 2nd 2023, for us all to take together. But, you can do whatever works for you, in your own time. There’s no rush, no pressure. Feel the support of your community in our live classes and live Q&A’s, get accountable with a buddy, or ask questions of the teachers and show off your daily streak as well as in our closed Facebook group. Feel supported in your 30-day challenge to move into doing the things that feel really great for you.
It’s time to (finally) prioritise our wellbeing. Wellbeing is not a luxury, it’s a necessity. Yoga offers us tools for our toolkit to get through the challenges that life brings, to learn how to become present for life’s joys, and to offer tools to help us through the challenges. Now is the time to brush yourself off and get back to it. This is a great time of year to make intentional changes within our lives.
It is the small shifts in our thinking and our actions that lead to profound transformation. Daily yoga will definitely improve your sense of wellbeing.
With this challenge you will:
- Get 30 all-levels yoga classes
- Spend a maximum of 30 Minutes Per day
- Be able to get questions answered in a LIVE Q&A with Founder of MFML, Kat, alongside Lucy McCarthy, one of our Challenge teachers on 2nd January 7pm GMT
- Get Daily On-Demand Yoga Classes to Your Inbox
- Get a beautifully curated PDF full of inspiration and ideas to create a happier, healthier and more sustainable life, including recipes for eating well on a budget
- Get Accountable with our buddy system
- A Class tracker online on MFML site as well as a printable version in the PDF
- It’s time to Unlock Your Full Potential!
- It’s time to practice yoga sustainably, move more, for life!
We offer you a suggested class each day. This arrives in your inbox, so it’s easy to find. But our bodies and minds are all different, and we have different needs on different days. Your subscription to MFML gives you access to our on-demand library of 1,500+ classes so if, for example, your body is telling you to go slow on one day, you can give our suggested class a miss and simply do a yoga nidra or a restorative class instead. We recommend you take your time and at all times, listen to your body, which is the greatest teacher you’ll ever have.
Any questions? Ask Kat, the Founder and Lucy McCarthy, teacher on the course, in real-time in a live Q&A on zoom on Monday 2nd January 7pm GMT, to kick-start the course with a sense of community.
You’ll also have access to our Live Community Class with Vanessa on January 10th 7pm GMT.
You may notice that you:
- Sleep better
- Are more able to focus
- Have more strength and flexibility
- Maybe have a better sense of humour (we don’t guarantee that one though)
- Have less back pain
- Feel lighter, brighter, full of zing.
Gentle Yoga to Nourish and Support Series: (1) Breathe and Move
22:19 | Mimi Kuo-Deemer
Start to move with your breath in this beginners yoga class. Feel supported, nourished and revitalised. This first class in this series begins with finding the breath, so the body and breath move together in simple sequences that help condition our respiratory and circulatory systems. This will allow you to feel more invigorated yet also relaxed, clear and calm. As well as being an accessible starting place for many students, this yoga class is also a nourishing standalone class for when you need to calm jangled nerves and return strong and grounded to your breath.
Morning Mojo 2: 20 Minutes Morning Yoga
22:36 | Lucy McCarthy
A short and sweet, yet juicy morning hatha yoga class which energises and leaves us feeling open, ready for anything and empowered - full of morning mojo! Focus on exploring the power and spaciousness of the shoulders.
|22:36||Lucy McCarthy||All Levels|
Vinyasa Yoga Flow For Every Body
30:32 | Kate Walker
An accessible and easy-to-follow vinyasa yoga class for every body; all shapes and sizes. It flows through twists, backbends, forward bends, hip work and shoulder work to feel better all over. This class is great if you're needing a slightly gentler vinyasa yoga practice, which is accessible for all bodies. You may need 2 foam blocks, 2 bricks and a strap, although folded towels, a scarf and a book instead work just as well.
|30:32||Kate Walker||All Levels|
29:56 | Zephyr Wildman
A warming enquiry into the body and mind. This class gently encourages you to face up to emotional pain and intuitively start to make a plan to heal. An essential for your emotional wellbeing toolbox.
|29:56||Zephyr Wildman||All Levels|
Gentle Yoga to Nourish and Support Series: (2) Rooting to Rise
22:16 | Mimi Kuo-Deemer
In Chinese, there is a saying ‘gen shen di gu’, which means when the roots and deep the foundations are strong. From Moving with the Breath, we shift the focus to rooting firmly down in the earth and allowing our bodies to rise from this firm root up toward the sky. We will practice some more dynamic standing poses after an initial warm-up we practiced in class #1 to feel this connection more fully in our body.
Your Daily Hips Practice
21:44 | Adam Hocke
This short yoga class helps to mobilise, strengthen and relax the hips through their full range of motion. Practise this class regularly as a preparation for your time on your mat or simply to feel good in your body. A perfect class for after long sedentary periods, either working at a desk or travelling. You may need a couple of bricks and a blanket.
|21:44||Adam Hocke||All Levels|
Yoga to Strengthen the Spine
23:50 | Sally Parkes
A yoga class to release and strengthen the back, with a focus on the lower back. Lower back pain and discomfort is common in today’s society and the reasons for this vary, but can include a lack of regular stretching, too much of the same kind of strength work or too much flexibility (Hypermobility). Whatever the reason, Pilates inspired movements can assist with regaining balance of this sometimes vulnerable are. This sequence is packed full of small stabilising movements which give a sense of strength throughout the entire core area and is also punctuated with gentle stretches to unwind and release the entire spine.
|23:50||Sally Parkes||All Levels|
Whole Body Awakening
29:39 | Jean Hall
If you're short for time, this yoga class is the perfect one for you. This class is a whole body awakening practice that is specifically focused on isolating, activating and mobilising the major joints and muscles in the body. This is a perfect all-rounded class in itself, but can also be used to warm up and prepare the body for dynamic and challenging poses.
|29:39||Jean Hall||All Levels|
Yoga for Every Body: Shoulders and Neck
28:29 | Kate Walker
A yummy Hatha Yoga class which flows through a simple sequence to get energy moving in an accessible way. Find freedom and mobility in the upper back, including the shoulders, upper back, neck and chest. You will need a strap, or a scarf will do.
|28:29||Kate Walker||All Levels|
Gentle Yoga to Nourish and Support Series: (3) Between Heaven & Earth
21:10 | Mimi Kuo-Deemer
Building on the last class’s focus on rooting to rise, this yoga qi-gong class builds a combination of strength and softness in the arms and hands and upper and lower body. Bring energy upward from stable roots to the spine. We will work to lengthen it and feel how our bodies can become a healthy and nourished axis between heaven and earth.
|21:10||Mimi Kuo-Deemer||All Levels|
Stretch & Strengthen: Side Body
33:47 | Clive Fogelman
This hatha yoga class focuses on stretching and strengthening the sides of the body. Explore a range of creative side stretches and some strong core work emphasising the obliques (muscles down the side of the abdomen). You will feel longer, stronger, and perhaps even calmer and more spacious in your mind too.
|33:47||Clive Fogelman||All Levels|
Love Your Neck, Shoulders & Upper Back
22:33 | Kristin Campbell
A simple yoga class, perfect as a bookend as a warm up or wind down to the beginning or end of a practice, even perfect as a post-athletic stretch out, or a break during the day. With a focus on with poses that open your shoulders, hips, hamstrings and lower back. You will be doing some seated poses so if you have tender knees or ankles, I recommend having a block for under your pelvis. We use the wall in this practice, so you'll need to be near a wall as a prop. You may want a bolster for legs up the wall, our closing posture, it feels great under the pelvis, it really helps to support hamstring lengthening. You wil need a block and a belt handy.
|22:33||Kristin Campbell||All Levels|
Yoga to Welcome the Day
28:41 | Rakhee Jasani
A gently energising hatha yoga class perfect to start the day. This morning yoga class will help to shed any morning sluggishness and feel energised. Draw in fresh energy to face your day with simple, fluid yoga flows and wake up your mind by balancing in tree for a minute each side. Ends with a two minute meditation and short savasana to welcome your day refreshed.
|28:41||Rakhee Jasani||All Levels|
Loving Kindness Flow
28:56 | Zephyr Wildman
Be good to yourself so you can be good to others! With flowing movements to ease and strengthen the body, this class also works to sow the seeds of loving kindness deep within your soul.
|28:56||Zephyr Wildman||All Levels|
Gentle Yoga to Nourish and Support Series: (4) The Yin/Yang Balance
18:53 | Mimi Kuo-Deemer
With this class we take the ideas of rooting and feeling our body aligned between the skies above and earth below into a more full balance of yin and yang. This session will build a combination of strength and softness in the arms and hands and upper and lower body. When the energies of yin and yang come into balance in our bodies, it is known as the Tai Chi Axis.
Gentle Yoga to Unwind
29:04 | Sally Parkes
A gentle yoga class of floor based movements for when we're low on energy and needing a gentle boost. Keeping low to the ground, and with few poses which use wrists, this yoga class uses gravity to unwind the spine, open the chest and shoulder area, helping our heart centred energy to flow more freely. A perfect class if you're suffering from PMT or you're on your period. Many of our day to day movement patterns can create a rigidness to the spine and rib cage that negatively affects our respiration and levels of tension throughout the chest, shoulder and neck area. But by moving in a flowing and ‘softer’ way, working with gravity as opposed to against it, we can begin to release these areas of tightness to become more free in our body. This sequence of predominantly floor based Hatha Yoga asana will work to unravel the upper body, especially the chest area, to create increased synchronicity between the upper skeletal system, breath and ultimately the heart space. You may need a block and bolster.
|29:04||Sally Parkes||All Levels|
Evening Pause and Recharge
20:07 | Rakhee Jasani
Unwind from your day with this gentle, peaceful hatha yoga class. Take a breath and create your own happy hour, to pause between the business of the day and the softness of the evening. The class comprises mainly seated and supine poses - a wonderful way to pause and recharge. You will need a bolster.
|20:07||Rakhee Jasani||All Levels|
Effortless Morning Standing Flow
34:43 | Zephyr Wildman
Connection of life within! A soulfully simple yoga class to honour your path. A simple yoga flow to celebrate the connection of life within you. Starting with sun salutes and then simple standing poses and twists, followed by standing forward folds and ending with squat twists.
Joint Health and Mobility
29:25 | Ava Riby-Williams
An accessible and gentle movement class to create more freedom and mobility in the joint spaces. Enjoy plenty of gentle, circular movements to create freedom in the joints, and with just one downward dog, this class is mostly suitable for those with wrist issues, or if you're not on a yoga mat or have limited space. There’s a long savasana at the end for deepening your relaxation.
|29:25||Ava Riby-Williams||All Levels|
Gentle Yoga to Nourish and Support Series: (5) Effortless Ease
28:37 | Mimi Kuo-Deemer
In this final class of this series of yoga/qi-gong moves to nourish, support and revitalise the body and mind, we orientate our practice toward effortless ease. In Chinese this is a concept known as wuwei, or effortless effort. It is something we cannot strive toward but rather a quality that arises spontaneously through steady cultivation and practice. As such, we will take the ideas of rooting, rising, aligning and balancing and see what is possible in working with the fluid flow of effortless ease.
23:18 | Adam Hocke
A yoga class to help develop your strength and stability in balance postures by challenging yourself with your balance. We will use a brick to bring new life into tree and warrior three postures. Learn some muscular patterns and alignment methods to work these poses more efficiently.
|23:18||Adam Hocke||All Levels|
Morning Yoga Boost
13:34 | Rakhee Jasani
This morning yoga boost is perfect for when you're too busy for a full class. You'll be surprised the wonder that a short yoga practice can make! This gently energising yoga class is a wonderful way to warm your body and mind up in the morning. Short, sweet and suitable for most bodies, this class is also a perfect as mid-morning break. You'll need a block.
|13:34||Rakhee Jasani||All Levels|
Wind Down Floor Flow
24:43 | Zephyr Wildman
A lovely, calming, floor-based yoga class. Perfect for winding down at the end of the day, or for a very gentle wake up, or for when you're just not feeling your best. This class will have you feeling calmed, restored and gently re-invigorated with a focus on hip and hamstring stretches.
Rise and Shine
26:27 | Lucy McCarthy
A perfect practice to start your day with. To put a spring in your step and brightness into the body. Great for days when you're feeling sluggish and need a kick start to your day in a gentle way. This class ends with a lovely long savasana so you're rested and ready for the day.
Morning Wake Up Call
28:47 | Adam Hocke
A perfect yoga class for those days when it's hard to get yourself moving. To help you gradually wake-up and invigorate the body before your day begins, start with a process of stretching, rolling and wiggling to warm-up before moving into sun salutations and easing into standing poses. Allow the intensity to gradually increase to a mindfully paced vinyasa flow and enjoy the heat-building capability of flow to start your day with a bang.
|28:47||Adam Hocke||All Levels|
Wrist Free Flow
23:01 | Clive Fogelman
A gently challenging, all-levels class, that will have you engaging in space and listening carefully to your body as you move around your mat. A lovely standing flow which is entirely wrist free (no planks or downward dogs), perfect for those recovering from wrist and shoulder injuries or looking for some variety in their practice.
|23:01||Clive Fogelman||All Levels|
Yin Yoga Toolkit
23:29 | Andrea Kwiatkowski
Yin Yoga is an amazing energy enhancer. Work with your inner energy, gently, to experience the joy of Yin Yoga. This toolkit is a great daily Yin Yoga practice. Andrea focuses on one pose for each of the organs. Re-discover lost energy gently. A perfect break for anytime in the day to re-set and prevent feelings of stress or overwhelm.
|23:29||Andrea Kwiatkowski||All Levels|
Feet, Stability & Balance
24:06 | Zephyr Wildman
This yoga class focuses on giving you a great connection to your foundation; your feet. Discover dexterity in refined movement of your yogi-feet and an energetic lift in how to move forward in life’s journey. The class takes place almost entirely on two blocks, great for feeling your feet and working on balance and stability. This is great for people who have previously sprained ankles, weak ankles and knees or want to improve their balance as well as proprioperception ( the subtle sense of the body’s movement and positioning without sight). You will need two blocks.
|24:06||Zephyr Wildman||All Levels|
Yin Yang Equinox Yoga Flow
24:15 | Dirish Shaktidas
A yoga class for the equinox or whenever you need to find balance. This class mixes Kundalini-style breath work and yoga poses which build strength and heat, balanced with yin yoga poses. Class starts with a special chakra cleansing technique to build inner vibrancy and clarity, followed by a gentle warm up, and invigorating back bends. You may need a blanket to sit on and perhaps a bolster.
|24:15||Dirish Shaktidas||All Levels|
30 minute Morning Magic
34:05 | Lucy McCarthy
A great way to start the day! With a focus on bringing the joy into your day, this well-rounded and sequenced morning yoga class opens the whole body, gets the whole system awake and alert and brings life to the spine and legs. A fab fluid awakening practice. It starts on the back and then builds up to a steady standing pose flow. You may need a brick.