Day 21

Build a Consistent Home Practice

April 1 – 29, 2016


Day 21 – Yoga Nidra

Fireworks and Happy Dancing!  Welcome to Day 21!  


This is it!!! You’ve made it to the very end of the challenge! Do your happy dance now!


I am super proud of you! This wasn’t easy. There were days that were just packed and you still managed to squeeze in a little practice. There were days when you just knew you couldn’t get to your mat, and that’s ok. You doubled up at times or you came to peace and just let that day’s practice go.


Crazy Faced Irena squeezing in a practice :) is proud of you!

Crazy Faced Irena squeezing in a practice 🙂 is proud of you!


The point is that you have done something incredible and life changing. You took the time to listen to the messages your body has been sending and you paid attention to what’s going on around you. You responded to life instead of just reacting.

Pause, Breathe, Reframe.  Pray :)  Meditate :)

Pause, Breathe, Reframe.  Pray 🙂  Meditate 🙂


It has been a true joy to walk with you on this journey. I am grateful for the time we have spent together. You have touched my life so deeply and shared your time and thoughts with me. These are precious moments that I will never forget.

Doing yoga in jeans as the dinner cooked. Glaring at the computer screen when I made you do a pose you didn’t like. Using Harry Potter books instead of blocks. Doggies jumping on yoga mats and showing us up with their perfect down dogs!

You have made life more colorful and fun.


So here is my parting gift to you, a deep restorative practice – Yoga Nidra (Yogi’s sleep).  During the Yoga Nidra, we’re not meant to sleep.  Instead we go right to that edge between being awake and asleep.  There, we will go into a deep meditative state.  Guided into a full body relaxation, visualization, and breath work.

If you find yourself lacking energy, not sleeping well, or just feeling totally drained this will be the best practice you could give yourself. After a Yoga Nidra practice, you will feel deeply rested and your energy restored. It’s even better than a power nap!!!

Thank you for the gift of your presence.


Plan for about 25 minutes with today’s Yoga Nidra practice.  Grab a comfy place to lie down!


Let’s play!

Here’s the audio to download for your Yoga Nidra practice.  Check it out!  Remember to share comments on my Facebook page or share pictures of your 21 Day Challenge with me on Instagram.



Quick Question


What did you LOVE about the 21 Day Yoga Challenge?

Let me know your favorite part of this challenge in the form below or a comment on Facebook.  🙂  And let me know your not so favorite part too.  This way I can make an even better challenge for July!!!

My favorite part was “seeing” all of you transform during this challenge.  Through the pictures, comments, and e-mails I received it made my heart soar at what you’ve accomplished!  Keep smiling!



Once we complete our 21 day journey together I will leave up the pages and videos for an extra week.  Then on May 8th they all will be coming down.  If you’ve missed a practice, or 2, or 3 🙂 sneak them in on the weekends, or the extra week we’ll have.  Because they’ll be going away May 8th.  The next challenge will be in July.  So mark your calendars!  It will be great to take with you on vacation!


Quick Reminder:

The intention for this 21 Day Challenge series is to do something everyday Monday – Friday.  We are focusing on doing the basics at home and getting into a rhythm.  Pace and modify according to you needs.  I will always give you options.  Remember you know yourself best, listen to your instincts.



Download Your Journal Page

Click on here to download the Journal Page (then simply click the print icon or download arrow to save it to your computer).  I have filled in a sample one for you to see at the bottom of the page.  Get creative and find wonderful color pens!




Benefits of Yoga Nidra



    • When we are overtired everything seems harder.  This practice will guide you into a deep state of relaxation and you will emerge feeling lighter, more free and hopeful.
  • calm the mind

    • With guided physical relaxation and visualization the mind stops racing and you move into deep peacefulness.
  • enhance clarity& creativity

    • The foggy brain that comes with being overtired, overworked, and super stressed dissipates.  You are left feeling refreshed and more creative.
  • Increase ENERGY

    • Yoga Nidra is better than a power nap!  
  • boost your immune system

    • Through deep relaxation you shift the nervous system into healing mode.


Journal Example



with light and love,

Missed a Challenge?

No worries, click on the day below to catch up.  🙂

Week 1 – Get your body moving.

Day 1

Restorative Yoga – Reclined Bound Angle

Day 2

Vinyasa Monday – Flowing Yoga Sequence

Day 3

Walking Tuesday – Meditation

Day 4

Vinyasa – Fire Up the Core Yoga Sequence

Day 5

Pranayama – Breath Work

Day 6

Restorative – Legs Up the Couch

Week 2 – Where’s your spirit?

Day 7

Vinyasa – Get Your Groove On

Day 8

Meditation – You Are What You Think!

Day 9

Vinyasa – Let’s Dance in the Sunlight!

Day 10

Pranayama – Breathe In, Breathe Out.

Day 11

Restorative Yoga – That’s How We Roll!

Week 3 – Where’s your spark?

Day 12

Vinyasa – Let’s Get Our Hearts Pumping!

Day 13

Meditation – The Answers are Within (Flame Meditation)

Day 14

Vinyasa – When in Doubt, Dance it Out!

Day 15

Pranayama – Steady as We Go!

Day 16

Restorative – Open Up Those Sides

Week 4 – Shoot for the moon!

Day 17

Vinyasa – Dancing in the Moonlight

Day 18

Meditation – All You Need is Love!

Day 19

Vinyasa – Open Your Heart!

Day 20

Pranayama – Hot and Cold!  Sun and Moon!



Comments or Questions?  Send them to me here and I will get back with you as soon as I can.