Yoga Challenge

PARTICIPANTS of this Challenge

We took a snapshot group photo of some of the instagram posts from the people who arrived at the finish line of this Challenge!

Why do THIS CHALLENGE ?

The February Yoga Challenge's goal is to transform both your mind and body, and contribute to real science. Yoga is an ancient practice with many cited benefits according to regular practitioners. Here are some of the benefits of Yoga according to previous studies:

Improved Flexibility and Balance

Yoga poses require stretching and balancing, which can significantly improve flexibility and balance over time. (source)

Stress Reduction

Yoga's combination of physical postures, breathing exercises, and meditation can effectively reduce stress and anxiety.
(source)

Enhanced Mental Health

Regular yoga practice has been linked to improved mood, reduced symptoms of depression and anxiety, and increased mindfulness. (source)

Improved Sleep

Yoga has been shown to enhance sleep quality and reduce insomnia symptoms. (source)

Pain Reduction

Yoga is effective in managing chronic pain conditions such as lower back pain and arthritis. (source)

Cardiovascular Health

Yoga benefits cardiovascular health by improving heart rate variability and reducing blood pressure. (source)

INSTRUCTIONS for this Challenge

Commit to doing yoga for at least 15 minutes a day. It doesn't matter if you are a complete beginner, intermediate, or advanced practitioner. You can practice anywhere—at home, in a group setting, or in a class. The specific time of day is up to you; what matters is committing to the practice for 28 consecutive days (February). Before the challenge begins, we’ll send you links to various 15-minute practices via email, but you’re free to select any yoga style and difficulty level that suits you:

Yoga Type: Choose whether you want to engage in 15 minutes of relaxing yoga with gentle stretches and focused breathing, or a more dynamic and energizing practice.
Difficulty level: It's important to accurately assess your starting level. If you haven't practiced yoga in a while or are new to it, beginning with beginner-level sessions is recommended.
Finding the Right 15 Minutes: We will provide recommended routines via email before the challenge kicks off. You can also find excellent routines by searching on YouTube for "15-minute beginner yoga" or "15-minute intermediate yoga flow." Feel free to get creative by exploring various routines throughout the month or using any yoga apps available. If a routine becomes too easy or repetitive, switch it up to keep it engaging.
Controlled Breathing: "Yoga without proper breathing is just exercise." Be sure to follow the breathing instructions provided in your chosen practice to get the full benefits of yoga.

minutes of your time
for great benefits

consecutive days
of February

$ cash Prizes
per Challenge

YOGA VIDEOS & MATERIALS for this Challenge

There are thousands of free yoga videos and apps on the internet. We made it easy for you to find those in various places:

Youtube: Best place to start. Just type “15 minute yoga” into search and click on any of the results. You can do any variation like adding a keyword to help find you something with the right difficulty level

- “15 minute yoga” - link

- “15 minute beginner yoga” - link

- “15 minute intermediate yoga” - link

- “15 minute slow yoga” - link

- “15 minute easy yoga” - link

- “15 minute yoga Kassandra” or “15 minute yoga Adriene” - some well know yoga personas which might be great for beginners as well.

-… feel free to experiment with what you feel will be right for you. And you can try a different video each time to find the one you like most. Or just keep changing each day to make it more interesting!
Apps: There are apps that can help you build a custom practice for you. Most of them have a free tier and paid subscriptions. We are not affiliated with any of them. Feel free to use the one you like. Some of the most well rated are DownDog, Asana Rebel, Yoga Go or many many others you can find. Feel free to experiment here

Notable PRACTITIONERS

These are some of the well-known people who have stated that they practice yoga:

* Other people who practice yoga are: Robert Downey Jr., Jessica Biel, Ryan Gosling, Lady Gaga, Hugh Jackman, Reese Witherspoon, Kate Hudson, Orlando Bloom, Nicole Kidman, Julia Roberts, Drew Barrymore, Vanessa Hudgens, Miley Cyrus, David Beckham, Miranda Kerr, Charlize Theron, Woody Harrelson, Ashton Kutcher, Demi Moore, Natalie Portman, Michelle Williams, Kaley Cuoco, Hilary Duff, Colin Farrell, Naomi Watts, Rachel McAdams, Meg Ryan, Sarah Jessica Parker, Sting, Eva Longoria, Christy Turlington, Ellie Goulding, Katy Perry, Jennifer Lawrence, Alec Baldwin, Jane Fonda, Bar Refaeli, Anne Hathaway, Sandra Bullock, Emma Watson, Zoe Saldana

The Yoga Challenge has been successfully joined!

Want to make the Commitment Stronger? Did you know that sharing your commitment publicly can significantly boost your chances of success? Studies have shown that people who share their goals with others are more likely to achieve them.

According to research published in the Journal of Applied Psychology, individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private. This is because public commitments create a sense of accountability and social support, making it easier to stay motivated and on track.

This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:

"I have decided to do a 28 consecutive days Yoga Challenge in February. Keep your fingers crossed!:) #TheYogaChallenge"

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How do I PARTICIPATE ?

Challenge launched 1.02.25 and finished on 28.02.25
After this challenge questionnaires will be send to study its effect. Additionally, if you want to be eligible for the $1000 cash prizes remember to share your journey daily with hashtags #TheYogaChallenge, #FebruaryYogaChallenge and tag @theorgchallenge and as described in the prizes section (contest terms here)

Frequently asked questions

How do I join a Challenge?

There is a "Join Challenge" button for any active challenge. There will be 12 Challenges per year. You are free to join any time however joining on the first day of a given month is how the game is meant to be played to experience a full month of a given challenge.

What are the instructions for a Challenge?

All necessary instructions are always found on the page of a particular challenge. If you haven't received the email 1 day prior to the Challenge don't worry! The email only contains a part of the message which is included on the Challenge page anyway. But the instructions are really extremely simple. For the "10.000 Steps Challenge" it could be "Just walk at least 10000 steps per day". For the "Meditation Challenge" it would be "Just sit and meditate for 15 minutes a day, anywhere, at any time, with any meditation method you can find online".

Where are the Challenges happening?

All Challenges can be done from your location. Each Challenge is done in such a way that there is no particular location to attend to.

At what time during the day do I have to do a Challenge?

Challenges can be done at any time during the day, whether it's morning, evening, or mid day. Though it is much easier to stick to a routine in the morning as mornings can be typically controlled whereas the evening tends to be more chaotic and have unscheduled tasks that need attending.

Is this FREE?

Yes, all challenges are and always will be free to join and participate in.

Why trust us?

We’re not selling anything. We’re learning alongside you

How do the monthly $3000 prizes work exactly?

There will be 3 (three) $1000 prizes per chosen Challenge (not all Challenges will have prizes). To be eligible for the prize one has to share their daily journey with a hashtag chosen for each Challenge. Then, After the Challenge has ended send in the links to specific videos to [email protected] where the posts can be verified. At the end of a Challenge the 3 winners will be chosen by TheChallenge.org team based on the most well done daily documentation of a given Challenge. Numbers of followers, likes, comments on social media etc WILL NOT matter. Read all the requirements here and in the contest terms in each of the Challenge pages near the sign-up area.

I don't have an Instagram or YouTube account, can I still participate?

Absolutely! You don't need to do anything to participate since the challenges can be done from anywhere. To sign up and receive updates about the challenge or to be able to contribute to a science questionnaire at the end you just need to have an email and join a Challenge on the website. Instagram or Youtube accounts are only a requirement for people who want to have a shot at the Prizes. That however requires daily posting on those channels for a whole month so is very rarely done. Approximately 99.5% of all Challenge Participants do it for the Challenge itself and do not post daily on their social media channels. We are just happy if you do the Challenge!

Is this a non-profit organization?

TheChallenge.Org is a for-knowledge organisation. The organisation is not a typical non-profit. It will have an optional donation model for people wanting to support it and help cover the cost of operations.

Who are the people behind this project?

The project is funded by one Investor & Founder: Karol Banaszkiewicz, who decided to commit his time & resources in pursuit of a goal to measure how various habits impacts peoples physical & mental health.

YOGA CHALLENGE