Make yoga part of your daily rhythm with a balanced mix of dynamic and relaxing classes – for strength, mobility, and peace of mind.

Amir Jaan

Brooke Elliston

Laruga Glaser

Ulrica Norberg

Terhi Palminen

Johanna Alvin

Simon Krohn

Lara Zilibowitz

Eleonora Ramsby Herrera

Gwyn Williams

<h2>Welcome to <strong>12 Days of Yoga</strong>&nbsp;</h2><div>This is a short but sweet challenge for anyone looking to kickstart a daily yoga practice. You’ll get to explore different yoga styles with ten of our experienced teachers: <a href="https://yogobe.com/en/team/brooke-elliston">Brooke Elliston</a>, <a href="https://yogobe.com/en/team/laruga-glaser">Laruga Glaser</a>, <a href="https://yogobe.com/en/team/ulrica-norberg">Ulrica Norberg</a>, <a href="https://yogobe.com/en/team/simon-krohn">Simon Krohn</a>, <a href="https://yogobe.com/en/team/lara-zilibowitz">Lara Zilibowitz</a>, <a href="https://yogobe.com/se/team/amir-jaan">Amir Jaan</a>, <a href="https://yogobe.com/en/team/eleonora-ramsby-herrera">Eleonora Ramsby Herrera</a>, <a href="https://yogobe.com/en/team/gwyn-williams">Gwyn Williams</a>, <a href="https://yogobe.com/en/team/johanna-alvin">Johanna Alvin</a> and <a href="https://yogobe.com/en/team/terhi-palminen">Terhi Palminen</a>.<br><br>Enjoy a balanced mix of both dynamic and more restorative classes that help strengthen and soften your body while calming your mind. Join us to experience what a daily yoga practice can do for you!</div>

<h2>Good to know about the challenge</h2><ul><li><strong>Available anytime – join when it suits you!</strong></li><li><strong>Who is it for?</strong> This challenge is great for anyone with some previous yoga experience, but beginners are more than welcome to join and follow along at their own pace.</li><li><strong>Duration</strong>: The challenge runs for 12 days, but you’re welcome to move through it at your own pace.</li><li><strong>Classes</strong>: Each day features a yoga class in a different style, guided by our expert teachers.</li><li><strong>Length of classes</strong>: Classes range from 10 to 45 minutes.</li><li><strong>You can easily participate via our app – </strong><a href="https://app.yogobe.com/">download it here!</a></li></ul>

<h2>Who can join?</h2><div>The challenges is included for all <strong>active paying </strong><a href="https://yogobe.com/se/pricing"><strong>Yogobe Play</strong></a><strong> members</strong>.&nbsp;</div><ul><li><strong>Want to use your wellness allowance?</strong> 👉 <a href="https://yogobe.com/se/friskvardsbidrag">Read more here</a></li><li><strong>New to Yogobe?</strong> 👉 <a href="https://yogobe.com/en/register/account?to=%2Fse%2Fvideos%2Fgenres%2Fall">Try Yogobe Play <strong>free for 14 days</strong></a> (the trial <strong>does not </strong>automatically turn into a subscription)</li><li><strong>Returning member? </strong>👉 <a href="https://yogobe.com/en/me/settings/subscriptions">Click here</a> to activate or upgrade your membership</li></ul>

<h2>Benefits of Yoga</h2><ul><li>Calms the mind and helps you manage stress</li><li>Can improve your sleep quality</li><li>Increases body awareness</li><li>Enhances mobility and flexibility</li><li>Strengthens muscles and joints</li><li>Helps prevent injuries</li><li>Improves focus and concentration</li><li>Boosts circulation throughout the body</li></ul><div><br></div><h2>Yoga Props Used in This Challenge</h2><div>Some of the classes in this challenge include the use of props to support your body in different ways. Here are a few helpful items to keep nearby:<br><br></div><ul><li><strong>Blanket</strong>: A slightly heavier, more stable <a href="https://store.yogobe.com/sv/articles/100/yogafilt">yoga blanket</a> is ideal for practice, but any blanket will work just fine.&nbsp;</li><li><strong>Blocks</strong>: <a href="https://store.yogobe.com/sv/articles/97/yogakloss-yogablock">Yoga blocks</a> are available in the Yogobe Store. If you don’t have any, thick books can be a great substitute.</li><li><strong>Bolster</strong>:&nbsp; A <a href="https://store.yogobe.com/sv/articles/96/bolster">bolster</a> is a long, supportive cushion. Regular pillows can easily be used instead. Try rolling them up and tying them with a strap or scarf for more support.</li></ul><div><br></div><div>You can find all the props you need in the <a href="https://store.yogobe.com/">Yogobe Store</a>.&nbsp;</div><div><br></div>

12 Days of Yoga

https://yogobe-assets-shrine-production.s3.eu-north-1.amazonaws.com/yogobe-production/uploads/store/image/6da56fac-058f-4e5c-a482-abc3ad83b218/image/original-4ed0dcf02654d6e7b1d5e102e07c0e62.webp

Morning Moon Flow

<div>Welcome to <strong>12 Days of Yoga</strong> – a short but sweet challenge for anyone looking to kickstart a daily yoga practice. You’ll get to explore different yoga styles with ten of our experienced teachers: <a href="https://yogobe.com/en/team/brooke-elliston">Brooke Elliston</a>, <a href="https://yogobe.com/en/team/laruga-glaser">Laruga Glaser</a>, <a href="https://yogobe.com/en/team/ulrica-norberg">Ulrica Norberg</a>, <a href="https://yogobe.com/en/team/simon-krohn">Simon Krohn</a>, <a href="https://yogobe.com/en/team/lara-zilibowitz">Lara Zilibowitz</a>, <a href="https://yogobe.com/se/team/amir-jaan">Amir Jaan</a>, <a href="https://yogobe.com/en/team/eleonora-ramsby-herrera">Eleonora Ramsby Herrera</a>, <a href="https://yogobe.com/en/team/gwyn-williams">Gwyn Williams</a>, <a href="https://yogobe.com/en/team/johanna-alvin">Johanna Alvin</a> and <a href="https://yogobe.com/en/team/terhi-palminen">Terhi Palminen</a>.<br><br>Enjoy a balanced mix of both dynamic and more restorative classes that help strengthen and soften your body while calming your mind. Join us to experience what a daily yoga practice can do for you!<br><br></div><h2>Benefits of Yoga</h2><ul><li>Calms the mind and helps you manage stress</li><li>Can improve your sleep quality</li><li>Increases body awareness</li><li>Enhances mobility and flexibility</li><li>Strengthens muscles and joints</li><li>Helps prevent injuries</li><li>Improves focus and concentration</li><li>Boosts circulation throughout the body</li></ul><div><br></div><h2>Who can join?</h2><div>The challenges is included for all <strong>active paying </strong><a href="https://yogobe.com/se/pricing"><strong>Yogobe Play</strong></a><strong> members</strong>.&nbsp;</div><ul><li><strong>Want to use your wellness allowance?</strong> 👉 <a href="https://yogobe.com/se/friskvardsbidrag">Read more here</a></li><li><strong>New to Yogobe?</strong> 👉 <a href="https://yogobe.com/en/register/account?to=%2Fse%2Fvideos%2Fgenres%2Fall">Try Yogobe Play <strong>free for 14 days</strong></a> (the trial <strong>does not </strong>automatically turn into a subscription)</li><li><strong>Returning member? </strong>👉 <a href="https://yogobe.com/en/me/settings/subscriptions">Click here</a> to activate or upgrade your membership</li></ul><div><br></div><h2>Good to know about the challenge</h2><ul><li><strong>Available anytime – join when it suits you!</strong></li><li><strong>Who is it for?</strong> This challenge is great for anyone with some previous yoga experience, but beginners are more than welcome to join and follow along at their own pace.</li><li><strong>Duration</strong>: The challenge runs for 12 days, but you’re welcome to move through it at your own pace.</li><li><strong>Classes</strong>: Each day features a yoga class in a different style, guided by our expert teachers.</li><li><strong>Length of classes</strong>: Classes range from 10 to 45 minutes.</li><li><strong>You can easily participate via our app – </strong><a href="https://app.yogobe.com/">download it here!</a></li></ul><div><br></div><h2>Yoga Props Used in This Challenge</h2><div>Some of the classes in this challenge include the use of props to support your body in different ways. Here are a few helpful items to keep nearby:<br><br></div><ul><li><strong>Blanket</strong>: A slightly heavier, more stable <a href="https://store.yogobe.com/sv/articles/100/yogafilt">yoga blanket</a> is ideal for practice, but any blanket will work just fine.&nbsp;</li><li><strong>Blocks</strong>: <a href="https://store.yogobe.com/sv/articles/97/yogakloss-yogablock">Yoga blocks</a> are available in the Yogobe Store. If you don’t have any, thick books can be a great substitute.</li><li><strong>Bolster</strong>:&nbsp; A <a href="https://store.yogobe.com/sv/articles/96/bolster">bolster</a> is a long, supportive cushion. Regular pillows can easily be used instead. Try rolling them up and tying them with a strap or scarf for more support.</li></ul><div><br></div><div>You can find all the props you need in the <a href="https://store.yogobe.com/">Yogobe Store</a>.&nbsp;</div>

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A gentle flow designed to ease you into the day with softness and clarity. Inspired by moon salutations, the sequence offers a calm, grounding way to open the body in all the right places — without pushing or rushing.

This gentle 30-minute flow is designed to ease you into the day with softness and clarity. Inspired by moon salutations, the sequence offers a calm, grounding way to open the body in all the right places — without pushing or rushing. Perfect for mornings when you want to move, breathe, and get centered before stepping into the rest of your day.

Start your day gently with a mellow moon slow flow to open the body and awaken your energy.

Class

Yoga

Laruga challenges you to develop stamina, strength and learn the flow of Sun Salutation A & B in the Ashtanga yoga practice.

Laruga challenges you to develop stamina, strength and learn the flow of the Ashtanga yoga practice. Please watch <a target="_blank" href="https://yogobe.com/se/videos/c8s9">Ashtanga Yoga Foundations – Part 1</a> and <a target="_blank" href="https://yogobe.com/se/videos/z63x">Ashtanga Yoga Foundations – Part 12</a> before practicing for recommendations regarding modifications and greater understanding of the importance and combination of pranayam (breathing with sound), dristhi (focus) and asana (movement).
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This video belongs to the series <a target="_blank" href="https://yogobe.com/se/playlists/fsta5p769">Ashtanga Yoga Foundations</a>. This is for you who are new to Ashtanga yoga. You will be provided with an introduction to the practice and its foundations. To deepen your practice, take part of <a target="_blank" href="https://yogobe.com/se/playlists/52ctzwh6e">Ashtanga Yoga Essentials</a> and <a target="_blank" href="https://yogobe.com/se/playlists/8zsg3x6te">Ashtanga Yoga Progression </a> – these series will deepen your understanding of Ashtanga yoga, working from the inside out.

Increase strength and develop stamina through this short flow with sun salutations.

Ashtanga Sun Salutation A & B

In this Yinyasa class you'll get a lovely combination of calming yin yoga, but structured as a slow flowing vinyasa class. A perfect class for when you feel stressed and may find it hard to rest in stillness.

In this Yinyasa class you'll get a lovely combination of calming yin yoga, but structured as a slow flowing vinyasa class. A perfect class for when you feel stressed and may find it hard to rest in stillness. Ulrica guides you through sitting, lying and kneeling positions that helps you to release tension and relax.
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In the class, two yoga blocks and a blanket are used to support the body in the positions. If you don't have yoga blocks at home, you can replace them with thick books.

Soften your body and calm your mind with this sweet mix of Yin and Vinyasa yoga. 

Yinyasa – Yin meets Vinyasa (EN)

The Magic Ten-exercise takes about ten minutes and contains ten positions – loading the body in a variety of ways. You will stay in each pose for about 5-10 breaths. 

The Magic Ten-exercise takes about ten minutes and contains ten positions – loading the body in a variety of ways. The exercise can be part of another exercise or it can function as its own exercise when there is not enough time for a long exercise.  You will stay in each pose for about 5-10 breaths.
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A class for you who have some experience in yoga, and want to learn more about or practice traditional Jivamukti yoga asanas. Let's create some magic!

A short practice of the ten movements of Jivamukti yoga.

Magic Ten – Jivamukti

The focus of this balancing practice is being in the process of balance. Paying attention to what anchors you to the present moment and understand that we're all constantly swinging in and out of balance.

The focus of this balancing practice is being in the process of balance. Paying attention to what anchors you to the present moment and understand that we're all constantly swinging in and out of balance. You'll be guided to find more harmony between these two polarities.  
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In this practice, you'll be invited to let go of searching for any idealized place of perfection or stillness, and instead to feel balance as an alive state that ebbs and flows and breathes with life.
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This class is a part of the course <a target="_blank" href="https://yogobe.com/se/courses/the-yoga-fundamentals/overview">The Yoga Fundamentals</a>. A practical 7-week course where you learn about the fundamental parts of yoga – and create a solid foundation in your own yoga practice

Let go of perfection or stillness – feel balance as an alive state that ebbs and flows and breathes with life.

 Divine pivot

In this class you'll use the body to ground yourself, which allows spinning thoughts to disperse. Johanna guides you through yin yoga poses that let your body soften and your nervous system to calm down.

In this yin yoga class you'll use the body to ground yourself, which allows spinning thoughts to disperse. After a few moments you will feel how your body softens and how you nervous system calms down, which will help you let go of stress and worry.
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You will need a bolster, blanket and blocks in this class. The props are there to support your body and calm the nervous system.
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Are you new to yin yoga?
In <a target="_blank" href="https://yogobe.com/se/playlists/8ugz49c5k">this collection</a>you'll find 9 different yin yoga pose tutorials (how to videos) where Johanna Alvin shares variations for each position – so that you find a version that works for your body and needs.

Let your body and mind soften to let go of stress, anxiety and spinning thoughts.

Yin Yoga – Stress Relief (EN)

To follow the breath, what does that really mean? In this sequence we examine the art of following the breath in our movements. A hatha yoga flow for the whole body.

Peacefully follow the breath in your movements. 

Ride the breath – hatha flow

In this class, we’ll channel our inner warrior and explore the balance between effort and ease, fearlessness and compassion. Ignite your instinctual power and build strength inside and out.

Finding the balance between effort and ease, fearlessness and mercy as we weave through the warrior series igniting our instinctual power whilst cultivating inner and outer strength. In this class, we will be channeling the inner warrior. Warrior and hero in Sanskrit are 'vira' from viravidrasana 1 and 2, foundational standing poses that we see regularly. 
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What’s so beautiful about the symbolism of a hero and what these postures start to awaken in us is 'sthira sukha asanam' - this constant dance between effort and ease, strength and softness, fearlessness and mercy - on and off the mat.

Finding the balance between effort and ease, fearlessness and mercy as we weave through the warrior series.

Humble Warrior – Embody the flow

A calmer yoga class that can be helpful when you have a backache. The focus is to strengthen the lower parts of the back, and also to release tension in muscles that are tense and become affected by stress.

A calmer yoga class that can be helpful when you have a backache. The focus is to strengthen the lower parts of the back, and also to release tension in muscles that are tense and become affected by stress.
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If you are experiencing pain, get out of the posture and try some of the options, or skip the exercise completely. Please consult healthcare professionals before starting the yoga program if you have any spinal injuries.
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The class is a part of 
<a target="_blank" href="https://yogobe.com/se/prisonyogaproject">Prison Yoga Project</a>.


Strengthen the muscles around the spine and releasing muscular tension.

Slow flow – release your back

In this 30 minute segment we take a look at 'letting go' as a concept and how doing this can impact our posture, our energy levels and the effects on the shoulder. Do you have the courage to let go?

Energetically when we let go, we let go of the grip, we breathe differently and our relationship changes. Structurally our posture changes, we offer therapy for the shoulder and we walk with a new buoyancy. In this 30 minute segment we take a look at 'letting go' as a concept and how doing this can impact our posture, our energy levels and the effects on the shoulder.  Do you have the courage to let go? 
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This is a movement-based therapy session (with some optional partner work), excellent for shoulder injury prevention and remediation at a low level of impingement. 

Promote shoulder stability and openness to improve your posture. 

Letting Go – improved posture

A playful meditation exercise to spread and release good energy in the body. You’re going to be laying down, moving the hips from side to side, moving the spine like a wave, while deepening the breath in a rhythmic pattern. 

A playful meditation exercise to spread and release good energy in the body. You’re going to be laying down, moving the hips from side to side, moving the spine like a wave, while deepening the breath in a rhythmic pattern. The exercise ends completely still in savasana – observing and feeling the energetic field flowing inside you.  
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This is a short meditation to energize the tree of nerves in the body. It's recommended to have some experience with breathing practices. If you are new to this, be mindful and listen to yourself.

Cultivate energy by moving the body in sideways movement in a playful  moving meditation.

Release energy 

Meditate

Let your sensitivity be your superpower as you gently coax the hamstrings open. With each breath, soften dense tension and return to a richer, more refined sensitivity.

The breath is our filtration system. Letting breath have a washing and purifying effect, we can cleanse our palate in all the places we are oversaturated with the densest parts of life and come back to a richer sensitivity. The invitation is to let breath puddle the hamstrings into all that’s possible on the other side of every drop of melted tension. 
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A more advanced class for you who have been practicing yoga for a long time. 

Let your sensitivity be your superpower – coax the hamstrings open with sensitivity. 

12 Days of Yoga

Morning Moon Flow

Short summary

Morning Moon Flow

Ashtanga Sun Salutation A & B

Yinyasa – Yin meets Vinyasa (EN)

Magic Ten – Jivamukti

Divine pivot

Yin Yoga – Stress Relief (EN)

Ride the breath – hatha flow

Humble Warrior – Embody the flow

Slow flow – release your back

Letting Go – improved posture

Release energy

A drop of honey