Build a strong house for your soul to play in! Whether it’s your first or 500th down dog, Schuyler Grant’s 21-day yoga challenge, Vinyasa for Life, gives you the building blocks for a lifelong, sustainable flow yoga practice.
Vinyasa for Life with Schuyler Grant
Schuyler Grant has been practicing and studying yoga for more than 20 years. Her signature style integrates the breath-based flow of Ashtanga with the precision of Iyengar. She is founder of Kula Yoga Project, co-founder of Wanderlust, and is dedicated to bringing her students deep and transformative mind-body experiences.
01: Welcome to The 21-Day Yoga Challenge
Whether it’s your first or 500th downward facing dog, our 21-Day Yoga Challenge with Schuyler Grant gives you the building blocks for a lifelong, sustainable flow yoga practice. Daily 20-minute classes alternate between workshops and juicy flows to apply what you’ve learned. We call this format Lab + Flow. Don’t worry, you’ll work up a sweat each day! Stabilize your core, align your spine, strengthen your shoulders, and learn how to carefully and artfully balance on your hands and feet. By the end of three weeks you will have the tools to safely practice vinyasa yoga for life. Build a strong house for your soul to play in!
02: Day 1: Easing into Back Bending
Establish long term success for your practice by learning about one of the most crucial body parts in yoga—your spine. In this class Schuyler teaches you how to backbend safely, followed by three practical applications. Class ends with a soothing restorative posture. Body awareness never felt so good.
03: Day 2: From Cobra to Camel
This vinyasa class applies what you learned in Day 1 so you can play with classic backbends and steady transitions. Schuyler guides you through Cobra (Bhujangasana), Locust (Salabhasana), and Camel (Ustrasana), finishing off with Bridge (Setu Bandhasana) and spine-clearing twists. Take it slow and build strength!
04: Day 3: Foundations of Forward Bending
In this class, you begin with a brief anatomy of forward folds, followed by a dive into Standing Forward Fold (Uttanasana) and Wide-Legged Forward Fold (Prasarita Padottanasana). Regardless of your flexibility, this lab is designed to help you to safely find length through the entire back chain of your body.
05: Day 4: Forward Bending for Forward Thinking
Use what you learned in Day 4 to stretch the hamstrings and your backbody safely and effectively. Bring attention to your spine in Downward Facing Dog (Adho Mukha Svanasana) and Intense Side Stretch (Parsvottanasana), before working on Hand-to-Big-Toe Pose (Padangusthasana) with a strap. Finish in a supported backbend to counter your diligent forward folding.
06: Day 5: Foundations of Twisting
In this class, you'll investigate the mechanics of twists, one of Schuyler's personal challenges. Learn where you want to twist from—and where you don't. Apply the concept in active (think: core work!) and passive twists as well as standing, seated, and supine. You’ll finish class by massaging the base of the skull for a juicy release.
07: Day 6: Twist What You Missed
This vinyasa class transforms the lessons from Day 6 into a series of playful asana. You’ll begin by establishing your base, then focus on twisting variations in Chair Pose (Utkatasana) and Wide-Legged Forward Fold (Prasarita Padottanasana), with a peak in Revolved Half Moon (Parivrtta Ardha Chandrasana). End with a hip-opening twist to ground down, and a supported Bound Angle Pose (Badha Konasana) to counter.
08: Day 7: This is Your Spine on Yoga
Apply everything you've learned so far in this well-rounded sequence of twists, folds, and heart openers. Some points to remember: Lengthen the spine out of the pelvis before back bending, focus your twists toward the thoracic spine (the middle twelve vertebrae—not your neck or lower back), and discover the essence of a back bend in every forward fold. Soundtrack mixed by DJ Taz Rashid.
09: Day 8: Shoulder & Wrist Mobility
Did you know you can floss your shoulder blades? You’ll earn the fundamentals of good shoulder health—including what's your scapula and what it does—in this arm-focused class. You’ll begin by warming the shoulders and opening the front of the chest, followed by exercises to strengthen and align the wrists. Combine these efforts as you workshop Plank and supported Chaturanga Dandasana. End with self-applied bodywork to release the front of the shoulders.
10: Day 9: Front Shoulders Feelin' Fine
Explore your newfound spaciousness in this shoulder lovin' class. Waste no time waking up the wrists, then move through variations of Low Lunge (Anjaneyasana) with Cactus Arms before building to Side Plank (Vasisthasana). Counter those actions with Eagle Arms for a deep stretch across the upper back and some seated twisting.
11: Day 10: Gliding Into the Overhead Plane
Get the arms up and those shoulder blades sliding! Start with a shoulder warmup as Schuyler teaches proper alignment when lifting the arms overhead. Then get into side body strengthening and visit Downward Facing Dog (Adho Mukha Svanasana). Finish with some handstand playtime at the wall and a savory chest opener.
12: Day 11: Arms in the Air Like You Care!
Upward reaching provides a great opportunity for opening the side body. Begin on your feet with gentle side stretches and bound forward folds. Then build heat in earnest with Chair Pose (Utkatasana), a variety of lunges, Standing Split, and Locust (Shalabasana), followed by handstand hops. This shoulder flow is a full-body experience!
13: Day 12: Strong Triceps, Open Armpits
Strengthen and open the triceps to deepen your understanding of the upper arms. Your challenge poses for this class are Forearm Plank, Dolphin Pose, and Forearm Stand (Pincha Mayurasana)—and of course Child's Pose is always an option! Creative propwork helps you access these asanas in new and interesting ways.
14: Day 13: Forearms Are Forever
Ready for your forearms to be your best friends? This flow plays with dropped prayer variations, Cow Face Pose (Gomukhasana) arms, and, of course, Forearm Plank and Side Plank. Expect some back-bending Pigeons and flowing Cobras in there as well. End on your back with a solid Bridge Pose (Setu Bandhasana) to close out this sweet and intense practice.
15: Day 14: Shoulders for the Win
Apply everything you've learned so far in this well-rounded sequence of shoulder opening and strengthening. Some points to remember: Bring weight into the thumb and index finger knuckles of the hand and firm the shoulderblades onto the back whenever you are weight bearing on the arms. Soundtrack mixed by DJ Taz Rashid.
16: Day 15: Hello Hamstrings & Inner Thighs
Say hello to the hamstrings and inner thighs! Begin this lab with hamstring curls and stretching and followed by inner thigh strengthening. Then break out the balls for a bit of foot massage followed by an exploration of alignment in Tree Pose (Vrksasana) with an emphasis on hip stability.
17: Day 16: Hips in Motion
Bring the stability lessons from Day 15 into this hip-opening flow. Inner thigh length is the name of the game with Warrior 2 and Tree Pose (Vrksasana) variations leading to Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana B). End class with a prop-assisted release in Reclining Hero Pose (Supta Virasana).
18: Day 17: Happy Outer Hips
This session pairs glute-strengthening with hip-opening counterposes such as Figure 4. You might have a bit of a love-hate relationship with this class, so go as easy or as strong as feels right to you. Class ends with a glute release on a ball—generally a crowd pleaser!
19: Day 18: External Rotation for Locomotion
Actively open the hips with fluid motion. Work through moving variations of Pigeon Prep, transitioning into Side Angle Pose (Parsvakonasana), and Triangle Pose (Trikonasana). Peak with Half Moon (Ardha Chandrasana), and maybe a quick flight into Flying Pigeon (Galavasana).
20: Day 19: Happy Hip Flexors
Psoas who? Psoas what? The psoas is a powerful muscle connecting your upper body to your lower body, from the spine to the thigh. In this lab, Schuyler helps you better understand this deep core mover, including hip-flexing drills with a sliding blanket and a series of lunges leading to Warrior 1 (Virabhadrasana 1). And lest we forget our favorite core strengthener: Boat Pose (Navasana).
21: Day 20: From Fight or Flight to Freedom
Feel the legs work in this fabulous Day 20 flow. Lunging hip-openers gradually build in intensity to a series of strong standing balances, plank variations, and, of course, Boat Pose (Navasana). End class with constructive rest, allowing gravity to do its work to provide restoration for the entire lower body.
22: Day 21: Power to the Legs
Apply everything you've learned so far in this well-rounded sequence of seated, standing, and lunging hip mobilizers. Some points to remember: In poses like Pigeon and Figure 4, flex the foot to protect the knee, and when those long hip openers have you crying (just a little) inside, remember to breathe—and smile. Smiling helps. Soundtrack mixed by DJ Taz Rashid.