Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Intermediate Yoga

Daily Practice Challenge: Strong Foundation with Benjamin Sears

Benjamin Sears has devised a plan for the week to help you strengthen the foundation of your home practice. Get ready to take it to the next level with twisting lunge variations, abdominal work, and hip openers.

Happy National Yoga Month! We’re celebrating by recommitting to a daily practice and challenging you to join us. As school, life, and work priorities pick back up after the summer hiatus, there’s no better time to return to a regular yoga ritual for balance. Making home practice a habit is one of the most powerful and empowering ways we can use yoga to enhance the rest of our lives.

ben sears practice challenge

To keep you going, Benjamin Sears has devised a plan for the week to help you strengthen the foundation of your home practice. Get ready to take it to the next level with twisting lunge variations, abdominal work, and hip openers.

Week 2 Daily Practice Plan

alternate nostril breathing ben sears

The Sequence at a Glance

WARM UP: You’ll begin each day this week with 4 minutes of Alternate Nostril Breathing, followed by Wrist Stretches, Spinal Rolls, Elbow-to-Knee Abdominals, and Bridge Pose.

DOLPHIN PAUSE: Practice One-Legged Dolphin, building to Dolphin Pose later in the week.

PLANK-TO-DOWN DOG REPS: Build heat each day moving from Plank Pose to Downward-Facing Dog, and get a small backbend in Cobra before moving on to Benjamin’s two flows.

TWISTING LUNGE FLOW: After practicing a foundational lunge, you’ll build intensity with several lunge and twisting lunge apex variations after day 3. Please note: if any pose is too much, revert back to the starting pose.

CHALLENGE POSE FLOW: Finish and wind down each practice with a foundational Triangle variation, a Warrior Interlock OR Extended Warrior pose, and Pigeon Pose to strengthen and open.

COOL DOWN: End each day in a delicious Savasana using Benjamin’s technique to get the most bang for your buck with your relaxation.

lunge with self adjust for back traction

Day 1

Practice the sequence as instructed, only poses meant for days 1–3. (Note: Elbow-to-Knee Abdominals, 4 reps each side.) For the Twisting Lunge Flow, do Lunge with Self-Adjust for Back Traction and Easy Twisting Lunge.

Skip all additional variations for the Twisting Lunge and Challenge Pose Flows until day 4. 

Day 2

Practice the sequence as instructed, only poses meant for days 1–3. (Note: Elbow-to-Knee Abdominals, 4 reps each side.)

For the Twisting Lunge Flow, do Lunge with Self-Adjust for Back Traction and Easy Twisting Lunge.

elbow to knee abs ben sears

Day 3

Practice the sequence as instructed, poses meant for days 1–3. (Note: Increase your Elbow-to-Knee Abdominal repetitions to 5 reps each side.)

For the Twisting Lunge Flow, do Lunge with Self-Adjust for Back Traction and Easy Twisting Lunge.

lunge arms variation

Day 4

Practicethe sequence as instructed, poses meant for days 1–4. (Note: Increase your Elbow-to-Knee Abdominal repetitions to 5 reps each side.)

For the Twisting Lunge Flow, introduce Lunge with Arms Crossed Overhead and Open Twisting Lunge.

knee to armpit lunge

Day 5

Practice the sequenceas instructed, poses meant for days 1–5. (Note: Increase your Elbow-to-Knee Abdominal repetitions to 6 reps each side.)

Substitute Dolphin Pose for One-Legged Dolphin.

For the Twisting Lunge Flow, do Lunge with Arms Crossed Overhead and Long Twisting Lunge with Knee-to-Armpit.

lunge arrow variation

Day 6

Practice the sequence as instructed, poses meant for days 1–6. (Note: Increase your Elbow-to-Knee Abdominal repetitions to 6 reps each side.)

Substitute Dolphin Pose for One-Legged Dolphin.

For the Twisting Lunge Flow, do Arrow Lunge and Bound Twisting Lunge.

Day 7

Practice the sequence as instructed, poses meant for days 1–7. (Note: Increase your Elbow-to-Knee Abdominal repetitions to 8 reps each side.)

Substitute Dolphin Pose for One-Legged Dolphin.

For the Twisting Lunge Flow, do Arrow Lunge and Extended Revolved Twisting Lunge.

About Benjamin Sears

yoga teacher benjamin sears

Benjamin Sears is the founder of LUXYOGA, an immersive wellness and lifestyle experience in the South of France. Recently named the world’s premier yoga retreat, LUXYOGA has embodied Benjamin’s vision of balanced living for a decade, and is a singular integration of expert instruction with world class cuisine and personalized service in one of the most beautiful locations in the world.

Benjamin has studied with the masters to earn multiple certifications across diverse systems, and believes that the day one stops learning is the day one stops teaching. He graduated with a Bachelor of Arts degree from UCLA, staffed the Bikram Yoga College of India Teacher Training after receiving his certification, completed the Dharma Mittra Yoga 500 hour Training, two Forrest Yoga Advanced Trainings, and continues his studies in Ayurveda, anatomy, bodywork, and energy healing. Benjamin leads seminars worldwide, facilitates teacher development, and is a sought-after mentor in the international yoga community.

As a competitive athlete who stumbled upon yoga as a last resort to heal, his therapeutic teaching style helps real people live better through yoga. Benjamin’s ability to connect the poses to your body and the practice to your life in a practical and poetic way empowers students to appreciate the present and develop an action plan to progress. He recognizes that the students do their own work and hopes to help them stay safe and enjoy the process.

Follow Benjamin on social media: @benjamin.sears and @luxyoga