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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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|
Rise and Shine
16:15 | Clive Fogelman
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.
|16:15||Clive Fogelman||All Levels|
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|
Afternoon Express Reset Flow
18:29 | Adam Hocke
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!
|18:29||Adam Hocke||All Levels|
Yoga for Back Care: Core Focus
23:22 | Sally Parkes
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.
Yoga For Happiness (4): Kindness
30:41 | Nikita Akilapa
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).
|30:41||Nikita Akilapa||All Levels|
38:46 | Mimi Kuo-Deemer
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!
|38:46||Mimi Kuo-Deemer||All Levels|
Enliven Your Body
11:23 | Gabriella Espinosa
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.
|11:23||Gabriella Espinosa||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|
Afternoon Yoga Boost
16:23 | Rakhee Jasani
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.
|16:23||Rakhee Jasani||All Levels|
Neck and Shoulders
22:55 | Clive Fogelman
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!
Evening Calm Yoga
17:09 | Adam Hocke
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.
|17:09||Adam Hocke||All Levels|
Ease into Your Day
23:24 | Lucy McCarthy
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.
42:07 | Zephyr Wildman
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.
Daytime Energy Boost
27:25 | Clive Fogelman
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.
Gently Restore Energy
27:21 | Norman Blair
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.
|27:21||Norman Blair||All Levels|
Yoga For Strong & Stable Hips
27:47 | Sally Parkes
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.
|27:47||Sally Parkes||All Levels|
Balancing and Alignment Yoga Class
23:24 | Lizzie Reumont
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.
|23:24||Lizzie Reumont||All Levels|
21:58 | Andrea Kwiatkowski
This Somatics and Yoga class features Andrea's daily practice. We'll move, breathe and strengthen. A perfect way to start your day.
|21:58||Andrea Kwiatkowski||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|
Slow Flow to De-stress and Unwind
58:15 | Vanessa Michielon
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.
|58:15||Vanessa Michielon||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|
29:17 | Joo Teoh
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.
Gentle Movement for Better Balance
31:08 | Gabriella Espinosa
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).
|31:08||Gabriella Espinosa||All Levels|
Hit The Wall Hatha
31:00 | Adam Hocke
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.
Get Ready For Sleep
19:14 | Clive Fogelman
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.
|19:14||Clive Fogelman||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|
Groove Is In Your Heart Flow
45:00 | Dirish Shaktidas
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!
|45:00||Dirish Shaktidas||All Levels|
Work Break Yoga
28:09 | Ava Riby-Williams
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.
|28:09||Ava Riby-Williams||All Levels|
Welcome to the Day Hatha Yoga
13:56 | Clive Fogelman
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.
|13:56||Clive Fogelman||All Levels|