MFML's Springtime 30-Day Yoga Challenge: Taking Small Steps to a Healthy, Happy and Sustainable Life

#MovementForModernLife + #MoveMoreLiveMore

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I had been doing Yoga for a long time, but that 30 day challenge gave me a much needed kick up the you know what!! Andy - Mover since 2020

It can seem like everything is shifting around us. Seemingly everything we once knew as solid is melting into the air. Springtime is a very potent time to start to transform, to gently wake up from our winter slumber, to make small steps to change our lives and our outlook on life. To take small steps to live a happier and healthier, more sustainable life.

Feel supported in your 30-day challenge to take the small steps to do the things that feel really great for you.

This course offers a daily yoga class.. Each class is intended for busy folks, in our modern lives and is between 20- 30 minutes, with slightly longer classes for weekends.

Alongside a daily practice; we offer talks, recipes and blogs to inspire us to move towards a healthier, happier, more sustainable life.

With this challenge you will receive:

  • 30 Short classes between 20-30 minutes, with longer classes once a week
  • Diverse selection of yoga styles and approaches with world-class teachers
  • Classes sent to your inbox every day
  • Weekly guidance, support and check-ins
  • Access to our friendly community for inspiration and support
  • Find easy ways to create healthy habits
  • Take small steps to live a happier, healthier, more sustainable life
  • Weekly easy-to-prepare recipes
  • Get free Live classes with our teachers
  • Advice on being accountable PLUS access to our accountability buddy scheme
  • Learn how to incorporate yoga philosophy into your life
  • Repeat the classes that feel right for you

 

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.

Benefits of taking our Springtime 30-Day Yoga Challenge?

  • Increased energy, vibrancy - yoga makes us feel better!Better Sleep
  • Finding a warm, welcoming, inclusive community
  • Increase strength, balance and flexibility
  • Boosted immune system
  • Increased focus
  • Reduced anxiety
  • Learn to breathe better.

 

Thank you Kat this is such an amazing thing to do ❤ and MFML is an amazing and life changing platform (certainly has been for me!) it's become an essential part of my day. The impact on my anxiety has been enormous and it's great to be able to choose a class depending on how I'm feeling physically and mentally. I'm seeing the improvements to my body after 6 months of regular daily practice. I always look forward to exercising and the Class Tracker helps me to maintain my regular habit. It's a well being essential for me and I'm incredibly grateful to have stumbled across MFML. Oh yes, and I can PLANK now!! (So proud of that!)

 

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Your Classes

Step
1
Morning Yoga Boost
Morning Yoga Boost

13:34 | Rakhee Jasani

Morning Yoga Boost

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.

MoveTime Teacher Level
13:34 Rakhee Jasani All Levels
Step
2
Rise and Shine
Rise and Shine

16:15 | Clive Fogelman

Rise and Shine

This class that can be done at work, in a hotel or when you're on the go - there’s no need for a mat. A perfect morning class, mid-day refresher or pre-yoga class warmup; there’s just ten movements to kick off your day, mobilise, find balance, strength and to feel alive! Working from top to toe, you will leave this class feeling grounded, awakened, and energised. When you haven’t got much time but want to fit a quick practise in to kick off your day this is the one for you.

MoveTime Teacher Level
16:15 Clive Fogelman All Levels
Step
3
Morning Mojo 2: 20 Minutes Morning Yoga
Morning Mojo 2: 20 Minutes Morning Yoga

22:36 | Lucy McCarthy

Morning Mojo 2: 20 Minutes Morning Yoga

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.

MoveTime Teacher Level
22:36 Lucy McCarthy All Levels
Step
4
Afternoon Express Reset Flow
Afternoon Express Reset Flow

18:29 | Adam Hocke

Afternoon Express Reset Flow

A go-to yoga class when you are short on time and need to invigorate, re-energise and find creative focus. This is a full-body, energising flow and even a sneaky arm balance. This is a really wonderful mid-afternoon pick me up or equally a great way to start the day. No props needed and no excuses about not having the time. A little yoga can go a long way!

MoveTime Teacher Level
18:29 Adam Hocke All Levels
Step
5
Yoga for Back Care: Core Focus
Yoga for Back Care: Core Focus

23:22 | Sally Parkes

Yoga for Back Care: Core Focus

The first in the yoga for back care series, this back care class is a gentle introduction to the larger muscles that make up your back, filled with gentle stretches and mobilizing your back. This class is mostly seated and suitable for most mobility levels. Although if you are currently experiencing back pain, do ask your health care practitioner before practicing.

MoveTime Teacher Level
23:22 Sally Parkes Beginners
Step
6
Yoga For Happiness (4): Kindness
Yoga For Happiness (4): Kindness

30:41 | Nikita Akilapa

Yoga For Happiness (4): Kindness

In this gentle vinyasa yoga class, the focus is on ahimsa (non violence). In the body, we can work with soft negotiation rather than force or brutality. In the mind, we can be aware of the tone with which we speak to ourselves. Pay attention to what you ask of your body in today's practice; notice when you are forcing it to do something it doesn't want to do / ignoring or overriding body wisdom. Pay attention to the internal dialogue and notice the tone of internal dialogue. Make a note of any recurring thoughts. Finally, write a mantra, something supportive and loving, that you can repeat to yourself (e.g. you are perfect as you are).

MoveTime Teacher Level
30:41 Nikita Akilapa All Levels
Step
7
Yoga 3D
Yoga 3D

38:46 | Mimi Kuo-Deemer

Yoga 3D

Yoga is a practice about seeing more clearly. In Sankrit this is known as vidya – seeing through the avidya and maya – the misunderstandings, ignorance, delusions and illusions of the world to the truth of what is within and all around us. To support this process, I’ve developed a concept and practice called Yoga 3D. The Three D’s stand for Decelerate (slow down when you’re going unnecessarily fast); Deaggrevate (soften what is tight, tense or makes you aggrevated) and Disentangle (simply and disentangle from anything unnecessary complex). We’ll theme these ideas through an active flow!

MoveTime Teacher Level
38:46 Mimi Kuo-Deemer All Levels
Step
8
Enliven Your Body
Enliven Your Body

11:23 | Gabriella Espinosa

Enliven Your Body

This embodiment practice is a wonderful way to enliven and energise the body on those days when you are feeling low in mood, brain fog, sluggish or have been sitting too long in front of a computer. Practice it every morning to awaken the body and mind or during the day when you experience a slump in energy. Give yourself some time to feel your body before and after the practice to notice the shift in energy and welcome a newfound sense of aliveness.

MoveTime Teacher Level
11:23 Gabriella Espinosa All Levels
Step
9
Vinyasa Yoga Flow For Every Body
Vinyasa Yoga Flow For Every Body

30:32 | Kate Walker

Vinyasa Yoga Flow For Every Body

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.

MoveTime Teacher Level
30:32 Kate Walker All Levels
Step
10
Afternoon Yoga Boost
Afternoon Yoga Boost

16:23 | Rakhee Jasani

Afternoon Yoga Boost

This yoga class is the perfect energiser for when you're needing an afternoon work break. Better than coffee! A mostly standing yoga class which includes some somatic moves to wake you up and give you a shake up! Expect some simple yoga, joint mobilisation and shaking - great to help you to reset and re-invigorate. This class can be done without a mat if necessary, so is perfect for when you're on the go or in the workplace.

MoveTime Teacher Level
16:23 Rakhee Jasani All Levels
Step
11
Neck and Shoulders
Neck and Shoulders

22:55 | Clive Fogelman

Neck and Shoulders

Most of us experience pain in our neck and shoulders. Perhaps it from from sitting for long periods, using mobile phones and laptops or sometimes pain in the neck and shoulders can be from stresses from dealing with the challenges that we expereince in our lives. This classes targets the neck and shoulder with a combination of 10 stretches and movements for releasing tension, creating mobility and openess. A great daily practise or something you can integrate a few times a week in addition to your other practices. Can be done from sitting or standing and practised anywhere!

MoveTime Teacher Level
22:55 Clive Fogelman Beginners
Step
12
Evening Calm Yoga
Evening Calm Yoga

17:09 | Adam Hocke

Evening Calm Yoga

This calming yoga class is suitable for the evening and anytime you're needing to rest. It is a simple and straightforward grounding practice with a focus on the breath. We will use rhythmic breath as a powerful way to down-regulate the nervous system into calm and clarity, coordinated with simple movement patterns. This combination of actions and its powerful effect will help you slow down, ground and prepare for rest.

MoveTime Teacher Level
17:09 Adam Hocke All Levels
Step
13
Ease into Your Day
Ease into Your Day

23:24 | Lucy McCarthy

Ease into Your Day

This gentle hatha yoga classes eases us into the day, but is great for any time of day. This class will gently and slowly allow us to feel integrated and grounded, ready for the day. With plenty of supine hip openers, some standing and balancing poses and closing with a calming savasana, ready for the day.

MoveTime Teacher Level
23:24 Lucy McCarthy Beginners
Step
14
Sunday Chill
Sunday Chill

42:07 | Zephyr Wildman

Sunday Chill

Reclaim yourself after a long week with Zephyr’s Sunday Chill. To soothe the body, Zephyr weaves supine poses, twists and gentle backbends. To re-energise she introduces breath-work, bringing the body and the mind back to being the finely tuned instrument which it needs to be for the week ahead. If you’re debating sofa or practice, this one’s for you. You may need a strap.

MoveTime Teacher Level
42:07 Zephyr Wildman Improvers
Step
15
Daytime Energy Boost
Daytime Energy Boost

27:25 | Clive Fogelman

Daytime Energy Boost

This vinyasa yoga class is perfect for getting yourself moving when you need an energising boost! With a focus on your core, this is a great way to start the day by creating strength in your body. It will also help shift your state of mind if you feel like you need to cultivate more dynamic energy into your day. This class has a mindful, core focus on the abdominals so is great if you’re looking to build core strength in a mindful way.

MoveTime Teacher Level
27:25 Clive Fogelman Intermediate/Advanced
Step
16
Gently Restore Energy
Gently Restore Energy

27:21 | Norman Blair

Gently Restore Energy

This yin yoga class is unusual as it is based on bringing some yang into our yin. Unlike most yin yoga classes which are entirely floor based, this class starts with a standing forward bend, then moves into dragon pose, touching on energy channels and a more dynamic way of working with yin yoga energy. This is a great class for gently restoring energy after a busy day, or when an energy lift is needed.

MoveTime Teacher Level
27:21 Norman Blair All Levels
Step
17
Yoga For Strong & Stable Hips
Yoga For Strong & Stable Hips

27:47 | Sally Parkes

Yoga For Strong & Stable Hips

A simple hatha yoga class to create stability and flexibility in the hips. The hips are weight bearing joints that are made up of the pelvis, sacrum, femurs and coccyx as well as the surrounding muscles and connective tissue. In order for the hips to be functional and healthy we need to work all these areas with a combination of strength and flexibility. This class combines Hatha based yoga movements with strengthening workout moves to strengthen the hip joints whilst the yoga based hip openers work to unwind the hips, allowing you to move more freely whilst feeling strong in your pelvic area. You will need a block.

MoveTime Teacher Level
27:47 Sally Parkes All Levels
Step
18
Balancing and Alignment Yoga Class
Balancing and Alignment Yoga Class

23:24 | Lizzie Reumont

Balancing and Alignment Yoga Class

This yoga class opens  the front body by unlocking the solar plexus and heart centre and twisting through the spine. Expect poses such as downward dog, lunge twist and half moon. The class will also explore the idea that sometimes ‘less is more’, so there are variations shown using blocks and a chair. Learn to honour your body, respect its limitations and always approach your practice with curiosity and self-awareness.

MoveTime Teacher Level
23:24 Lizzie Reumont All Levels
Step
19
Daily Practice
Daily Practice

21:58 | Andrea Kwiatkowski

Daily Practice

This Somatics and Yoga class features Andrea's daily practice. We'll move, breathe and strengthen. A perfect way to start your day.

MoveTime Teacher Level
21:58 Andrea Kwiatkowski All Levels
Step
20
Evening Pause and Recharge
Evening Pause and Recharge

20:07 | Rakhee Jasani

Evening Pause and Recharge

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.

MoveTime Teacher Level
20:07 Rakhee Jasani All Levels
Step
21
Slow Flow to De-stress and Unwind
Slow Flow to De-stress and Unwind

58:15 | Vanessa Michielon

Slow Flow to De-stress and Unwind

A slow-paced Vinyasa yoga class to move away stress and tension at the end of the day. Mental stress can often manifest as chronic tension in our shoulders, neck and chest. This gentle flow aims exactly at releasing muscular contractions in these areas through twists, gentle heart openers, eagleshape arms movements and delicious full body stretches. Feel free to use a chair to support your legs during the final breathing practice and guided relaxation.

MoveTime Teacher Level
58:15 Vanessa Michielon All Levels
Step
22
Yoga for Every Body: Shoulders and Neck
Yoga for Every Body: Shoulders and Neck

28:29 | Kate Walker

Yoga for Every Body: Shoulders and Neck

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.

MoveTime Teacher Level
28:29 Kate Walker All Levels
Step
23
Release Tension
Release Tension

29:17 | Joo Teoh

Release Tension

A qi gong and yoga fusion sequence to release feelings of being stuck, feeling tense, or just when you’re not in your flow. With some chair variations to make all the practices more accessible, this sequence uses qi gong and yoga to clear out stagnation and shift your tension. A chair can be used in this practice to make the class accessible to all.

MoveTime Teacher Level
29:17 Joo Teoh Beginners
Step
24
Gentle Movement for Better Balance
Gentle Movement for Better Balance

31:08 | Gabriella Espinosa

Gentle Movement for Better Balance

The sense of play, curiosity and wonder is such an important part of being human, and this sense of playfulness can continue to inform the way we interact with the world way into our midlife and into our senior years. This is a gentle movement class which invites you to play with sensory awareness of your body in space (proprioception), gentle movement and yoga postures to improve balance and stability for your yoga practice and everyday life. You will need a foam block, an eye pillow and a blanket (or alternatives).

MoveTime Teacher Level
31:08 Gabriella Espinosa All Levels
Step
25
Hit The Wall Hatha
Hit The Wall Hatha

31:00 | Adam Hocke

Hit The Wall Hatha

A complete hatha yoga class at the wall with alignment focus. The wall is a fabulous prop to give us support and give us feedback on our alignment, so move your mat to the wall for this fun and revealing complete practice. As you use the wall's support and feedback, you will learn much about the way you transmit force through your body and where there may be imbalances and inefficiencies in your alignment. Additionally, you will have the opportunity to invert, twist, and stretch with more leverage and depth. Meet your new favourite prop! You will also need a chair.

MoveTime Teacher Level
31:00 Adam Hocke Intermediate/Advanced
Step
26
Get Ready For Sleep
Get Ready For Sleep

19:14 | Clive Fogelman

Get Ready For Sleep

This yoga class is a slow, grounding and gentle practise preparing body and mind for sleep. We start from standing and gradually make our way to the floor. This is a great practise to do in the evening to help unwind the body or just before bedtime. It is an opportunity to slow down and take some space for yourself at the end of the day to really support your transition to sleep. You will need a belt or dressing gown tie and a blanket/pillow/cushions.

MoveTime Teacher Level
19:14 Clive Fogelman All Levels
Step
27
Feet, Stability & Balance
Feet, Stability & Balance

24:06 | Zephyr Wildman

Feet, Stability & Balance

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.

MoveTime Teacher Level
24:06 Zephyr Wildman All Levels
Step
28
Groove Is In Your Heart Flow
Groove Is In Your Heart Flow

45:00 | Dirish Shaktidas

Groove Is In Your Heart Flow

Get ready to open up your heart chakra! Introducing an energising yoga, movement and dance flow. Enjoy awakening, enlivening movements - just dance and let the wings of your heart fly! Have fun with this all-levels movement class to invigorate and soften your edges. Just get your body moving in all directions, twisting, flowing and grooving - put on some music and have fun!

MoveTime Teacher Level
45:00 Dirish Shaktidas All Levels
Step
29
Work Break Yoga
Work Break Yoga

28:09 | Ava Riby-Williams

Work Break Yoga

A simple and practical toolkit of creative movement to remedy unhelpful sitting positions. It is especially good as a break from work, sitting on the sofa, and after travel to bring relief to tension headaches, sore necks and backs. This is a hatha style yoga class to stimulate your energy and cool your nerves and it contains loads of tips and tricks to use in any moment where you need to refresh, re-energise and relieve aches from being stationary for too long. You will need access to a wall.

MoveTime Teacher Level
28:09 Ava Riby-Williams All Levels
Step
30
Welcome to the Day Hatha Yoga
Welcome to the Day Hatha Yoga

13:56 | Clive Fogelman

Welcome to the Day Hatha Yoga

A perfect, gentle but invigorating start to the day, or a perfect break when you need a little grounded energising.This class can be done anywhere at anytime. A perfect way to kick off the day, mid-day energy shift or pre-yoga class warmup; there’s just ten movements to start your day, focused and energised. Working from the ground via all fours and up to standing, you will leave this class feeling grounded, balanced and centered.

MoveTime Teacher Level
13:56 Clive Fogelman All Levels