FIND WHAT MOVES YOU

Float & Fly Guide Whether you’re joining in as part of a New Year’s goal or you’re looking to energize your daily routine, we’re excited to be here for this part of your journey.

When it comes to setting goals, it often feels second nature. We’re a society of list makers. We know what we want and can easily picture the end result. However, Welcome to the starting and sticking to daily habits is another story. Find What Moves You Challenge. We created this challenge guide to give you the tools you need to track your progress, find support, and commit to your goals. You’re all in, and so are we.

This guide is part calendar, part journal, and part workbook. Print it out and mark it up, or just reference it online to help you navigate through these next four weeks. Looking for some more interactive support? We’ve got a friendly and engaging community on the Alo Moves member Facebook group. This is the perfect place to find an accountability partner, share your goals and progress, get advice and answers to your questions, and more.

Everyone has off days and sometimes life gets in the way. If you accidentally miss a day or two, brush it off and get right back on track. It’s not about how many days you’ve missed, but rather how many days you’ve chosen to show up again and again. And remember: this challenge is more than just checking off boxes. It’s called Find What Moves You because we want you to find joy in your journey. As you work through each week and try different class styles, think about what keeps you coming back to the mat. That’s what will help you continue your momentum long after the challenge ends.

See you on the mat! Pre-Challenge Check-In “Remember it’s not

What are your specific goals for this four- a race. Where you week challenge? are headed, what route you take, and when you get there is unique to YOU.”

- Briohny Smyth

How will you hold yourself accountable each day? (e.g. setting an alarm, texting an accountability partner, etc.)

What is your plan if you miss a day or two? Feel free to write words of encouragement for yourself as a reminder that you can reference.

How are you hoping to feel after the challenge ends? Week 1: Crow Pose

Find What Moves You: A 4-Week Arm Balance Monday Tuesday Wednesday & Inversion Challenge

This movement track is perfect if you’re looking to work arm balances and inversions into your yoga practice. Each week, you’ll focus on a particular pose and practice classes that all feature that pose in the sequence. Be sure to check out our in-depth tutorials for each pose featured later in this guide.

Thursday Friday Saturday

Flow Into Crow with Jared > (21 min)

Front to Back Core with Josh > (48 min)

The Infinite Flow with Patrick > (46 min)

Crow with Honza > (46 min) Sunday After this week, I’m feeling: Aparigraha: Letting Go with Naya > (47 min) Fly high with these eye-opening arm balance and inversion tips.

Headstand Crow Pose • Though it’s called “headstand,” remember that your • A nice Crow modification (and a great position for head is only one point of balance. Your forearms should beginners) is to take your knees to the outside edges of take most of the weight in Sirsasana A to protect your your arms, keep your hips low, and maintain your chest in cervical spine. a neutral position. • There are two ways to position your hands. In the first • One common misalignment: lifting your feet without version, your fingers are interlaced with your palms open engaging your feet or legs. Engaging your feet sends the and cupping the back of your head. This allows for your energy up, and when your energy is lifting, there’s not as foundation to be longer, making it easier to balance. The much weight on your arms. The key to feeling lighter is second way is to interlace your fingers with your palms to point your toes, bring your heels to your glutes, and together. This engages the muscles in your arms. contract your hamstrings. • When setting up for handstand and balancing in the • Still getting the hang of balancing? Use a block pose, press down through your forearms and elbows to underneath your forehead, shoulders, or feet as you build maintain strong engagement and connection to your up the strength and confidence for full Crow Pose. foundation.

Check out a step-by-step tutorial on Crow Pose Check out a step-by-step tutorial on Headstand from Dylan Werner. from Dylan Werner.

Side Crow Pose Handstand • Always make sure you’ve warmed up with some twists • If you have tight shoulders, position your hands slightly before coming into Side Crow. The more you can rotate wider than shoulders-distance apart and point your in your body, the easier the pose will be. index fingers forward. • There are a few ways you can approach Side Crow • Firm your forearms in and spread your shoulder blades depending on your level. If you’re still building strength wide. This creates a strong and supported foundation. for Side Crow, you can rest your tricep on your knee to • Your fingertips are your brakes when handstanding. Make make room for your other elbow to rest on your hip. sure to grip the mat with your fingertips and press down • In any asymmetrical pose, we have a tendency to let one through your index finger knuckle. shoulder dip down more than the other. That asymmetry will decrease your strength in the pose. Try to maintain Check out a step-by-step tutorial on Handstand evenness in your shoulders and find as much depth as from Briohny Smyth. you can in your twist.

Check out a step-by-step tutorial on Side Crow Pose from Briohny Smyth. Week 2: Side Crow Pose

Radiate with Kayla > (35 min) Monday Tuesday Wednesday

You and the Mat with Ashley > (75 min)

Afterglow with Megan > (37 min)

Twist to Bliss with Andrew > (33 min)

Arm Balance Bliss & Open Hips with Eoin > (60 min) Thursday Friday Saturday

Sunday After this week, I’m feeling: Week 3: Headstand

Crown Chakra with Kayla > (33 min) Monday Tuesday Wednesday

Headstand with Honza > (48 min)

Headstand with Talia > (41 min)

Activated Gravity with Andrew > (57 min)

Power Flow with Naya > (60 min)

Thursday Friday Saturday

Sunday After this week, I’m feeling: Week 4: Handstand

Handstand Flow with Melini > (34 min) Monday Tuesday Wednesday

The Take Off with Patrick > (36 min)

Thunderbolt Handstand with Honza > (25 min)

The Upside of Yoga with Andrew > (51 min)

Flying Vinyasa with Dylan > (60 min) Thursday Friday Saturday

Sunday After this week, I’m feeling: Kayla Nielsen’s Tropical Green Smoothie Bowl

On days when you practice arm balances and inversions, you’ll want to aim for light, energy-boosting meals like this sweet smoothie bowl.

3 bananas (peeled, frozen) 2 large mangos (peeled, frozen) 1 bag of kale 2 super-soft avocados 2 ½ - 3 cups coconut water (unsweetened, no sugar added) 3 Tbsp. maca (optional) Granola (optional) Chia seeds (optional) Additional fresh or dried fruit (optional)

Freeze bananas and mangos overnight. Once frozen, break up bananas into chunks and place in a large mixing bowl or blender. Add frozen mango, kale, and avocados. Pour coconut water over the mixture and add optional maca. Blend together until creamy and smooth, then pour into a bowl and add toppings of your choice. Freeze any excess and enjoy. “Repetition is the path to mastery.” The month is over, but your journey has just begun. - Dylan Werner

How are you feeling?

Write about any thoughts, learning moments, challenges, or wins you experienced this past month.

What can you take from this challenge into the next month?