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Yoga helps unlock your inner creativity, push out the negativity, increase flexibility and strengthen your body. This 14-day program will teach you the basics of the Sun Salutation, a series of postures that warms, strengthens and aligns the entire body. This program is designed to be taken over 14 days for all levels of fitness, however, participants may take up to 30 days to complete it. Listen to your body and move through each pose or sequence at your own pace

Sun Salutations (Surya Namaskar) are a foundational yoga practice intended to warm the body and celebrate the radiant energy of the sun. Many cultures honor the sun as “the physical and spiritual heart of our world,” and the practice of honoring the sun has both physical and spiritual significance. In yoga, the way in which we salute the sun is by moving through a series of dynamic asanas (movements). While you may practice Sun Salutations across various disciplines, they are best known as the foundation of vinyasa yoga. Vinyasa means to place in a special way, so it is essential to be mindful of your alignment as you flow from pose to pose. Ideally, Sun Salutations are practiced facing east, with an eye toward the rising sun. The origin timeline of Sun Salutations are debated within the yoga community, dating as far back as thousands of years, while some believe the tradition began in the early 20th century. There are many adaptations of the sun salutation where minor variations can be identified. What remains true in all versions, however, is that the basis of any sun salutation stems from eight key poses: Mountain Pose (Tadasana), Upward Salute (Urdhva Hastasana), Standing Forward Bend (Uttasana), Low Lunge (Anjaneyasana), Plank Pose, Four Limbed Staff Pose (Chaturanga Dandasana), Upward Facing Dog (Urdhva Mukha Svanasana), and Downward Facing Dog (Adho Mukha Svanasana). The Sun Salutation brings us full circle through a movement palindrome, working the right side and the left, and finishes where we began--in our tadasana variation with the hands at heart-center, anjali mudra.

Find your tadasana. Hinging at the elbows, sweep the arms outward and inward, bringing the hands into heart center, our anjali mudra (salutation seal).

In Urdhva Hastasana (Upward Salute), you will begin to work on extension from the ground to the sky, elongating the body. While this pose may seem easy, many people suffer from tight shoulders, causing an unpleasant sensation of immobility and discomfort. Flexibility and good positioning can be achieved through practice and repetition, but the pose may also be modified to accommodate beginning practitioners experiencing these issues.

Even an express workout requires a recovery day. Skipping rest days is the fast track to injury, don’t do it!

The powerhouse of all HIIT workouts is the tabata sprint. Pick any exercise that you can safely dial up the intensity instantly with. Sprints, jumping rope or a stationary bike all work. Do your regular warmup. Exercise at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes). Cool down. A 4-minute workout might seem like a joke, but if you’re doing it right, you’ll feel like you just ran a marathon.

While you’re resting, treat yourself to a fresh salad. A healthy diet filled with fruits and veggies will make your workouts better and leave you feeling energized.

Fresh fruit and veggies are usually tastier, healthier, and easier to find. But don’t forget the magic of the freezer either. If the produce you love is only available in the summer or winter, consider freezing it for later. Have you heard that frozen produce loses its nutritional value? This is actually a myth! While fresh fruits and veggies are definitely a better option, you can still get a lot of health benefits from the freezer, too.

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!