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Day 21: Intermediate



Sidebends with Jason Crandell

Congratulations on making it to the last day of the 21-Day Yoga Challenge! We hope that, by going through this process, yoga has become a daily habit. You've been introduced to a range of practices and styles and have learned that there's always something you can do, no matter how much time or energy you have.

In the final practice of the challenge, we revisit Jason Crandell's sidebending sequence. As you discovered the first time, when you focus on your side body, you realize how little we get to release this area in daily life. Sidebends are a delicious treat for the body. They lengthen the muscles between the ribs and pelvis, including parts of the low back, and open the sides of the rib cage, improving mobility and the expansiveness of the lungs. As you begin to stretch and expand your side body, enjoy freedom of movement and increased energy throughout the body and a sense of calm expansiveness in the mind.

Now that you're done with the challenge, what will you do? Will you continue your daily home practice? Are you inspired to check out new kinds of yoga? Are you inspired to dedicate even 10 minutes a day to tune into your breath and quiet your mind?

Come back to this site whenever you need a nudge, and check out the huge variety of articles and videos on yogajournal.com for ongoing support and inspiration.

The important thing is to do yoga, every day.


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Challenge Tip

If you ever need an extra boost of inspiration to get on your mat, consider this: Just 20 minutes of yoga a day can actually change your genes. Scientists have found that stress-related genes change behavior in the face of the relaxation response, which is invoked during yoga and other meditative techniques.



Today's Recipe: Zucchini-Goat
Cheese Pizza


Cheese pizza is a perennial veg favorite, but it often comes with a hefty calorie count. Here, goat cheese and thinly sliced veggies offer lighter alternatives to shredded mozzarella.

Get Today's Recipe »



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