30 MINUTES \ 30 DAYS \ BE THE CHANGE
CO N T E N T SIntroduction . 3Program Benefits . 4Overview . 5Advice . 6Program Classes . 9Lauren & Travis’ Bios . 23Nutrition Program . 25
INTRODUCTIONWelcome to Yoga 30 for 30, a yoga fitness program designed to transform your life! We know your lifeis busy and you don’t always have a lot of time to practice. So our mission was to craft the world’s mostefficient, action-packed, transformative yoga program — a program that will enhance every aspect of yourlife. This program is not only about being physically strong and flexible; it’s also about being emotionallyand mentally balanced. Yoga 30 for 30 will leave you looking good and feeling good, and there is nothingmore important than that.We’ve chosen a clean, plant-based, whole food eating schedule based on the “Healing Thru Food” program of certified Nutrition Educator and Food Psychology Coach, Dori Lancaster. The Yoga 30 for 30 Nu-33trition Program is going to give you the fuel you need to thrive through the program. Learn more aboutthe program at www.healingthrufood.com
PROGRAM BENEFITS1) Increased body strength6) Improved energy2) Enhanced muscle tone7) Decreased stress and anxiety3) Fat loss8) Improved digestion4) Increased flexibility9) Improved sleep5) Improved joint health10) Peak brain performance44
PROGRAM OVERVIEWThe calendar that is included in your set will guide you through the 30-day program — 30 minutes ofyoga each day for 30 days. Each day, you will move through one of the 16 unique Holistic Yoga Flowpractices included in your set. Over the course of 30 days, you will experience 10 thematic power yogapractices, as well a gentle yoga practice, yin yoga practice, restorative yoga practice and a mobility series.If you want to experience the greatest results, we highly recommend incorporating the supplementalpractices into the program, which adds 10 minutes to your practice each day. The supplemental practices55— core, meditation and pranayama — will take your transformation to another level.
PROGRAM ADVICEROOM SETUPWe recommend practicing in a clean, warm room. Keeping the temperature between 78 F and 85 Fwill help your body build heat and become more supple.ILLNESSIllness is the body’s way of informing you that it urgently needs rest. If you become sick during the courseof the program, take as much time as you need to rest and recover. If you miss only a day or two, you cansimply jump back into the program when you feel better. If your illness causes you to miss several days,restart the program from the beginning. And, if you have a minor cold but still feel strong enough topractice, take a softer class instead of a power yoga class. Nothing should ever come ahead of listening toyour body!66
RECOMMENDED PROPS Yoga mat Yoga towel Yoga blocks (2) Yoga bolster or a stack of folded blankets or towelsMEDICAL WARNINGAs always, before starting any exercise program, consult your doctor to make sure that it’s the right fit foryou. Safety comes first!7And during your practice, always give yourself permission to take breaks. In yoga, we are looking for the7strength of self-restraint. That means you should pull back when that’s what your body is asking for.
INJURYWe will do our best to guide you into the poses safely and mindfully, in order to prevent injuries. We alsowill do our best to offer modifications. That said, this program is not for beginners. It is intended is forintermediate and advanced students who already have a solid understanding of yoga alignment.SUPPORTWe recommend doing this program with other like-minded people. Get your friends, coworkers andsignificant others to join you, and support one another. Yoga 30 for 30 isn’t always going to be easy —challenges are simply part of the growth process — so it can be nice to have support. We will also have anonline community so you can connect with other people participating in the program around the worldworld. To learn more, please visit yoga30for30.com.88
INTENTIONWelcome to the beginning of an exciting 30-day yoga journey. In this first practice, you will be settingyour intention for the program. Setting an intention is like planting a seed. Daily, as you continue to showup on your mat, you will watch this seed of intention grow and evolve into something extraordinary. Weare excited for you and can’t wait to begin. Be inspired and be consistent! And let’s do this!STAMINAPrepare to move, sweat and build lasting endurance — not just physical, but mental, emotional andspiritual endurance. Learn to pay attention to the patterns of tension that take away from your efficiency,both on and off your mat. The efficiency and stamina you cultivate here will enrich and enhance yourentire life.1010
BALANCEIt is often said that balance is not something you find; it’s something you create. Balance is a skill youcan practice and even improve to build muscle and overall stability. In this practice, you will use physicalbalance, as well as moments of imbalance, as an opportunity to love and care for what you meet on themat.BACKBENDSIn this practice, you will improve spinal mobility, which is key to a healthy, pain-free life. Backbending canimprove lung volume, build healthier shoulders and create a more stable lower back. You will need two1111yoga blocks for this practice.
FLUIDITYThrough a healthy range of motion, this practice will improve joint function and flexibility. This practiceis the perfect opportunity to be in the flow and to practice graceful transitions through challengingmoments.RESTOREFor this practice, you will need a bolster and two blocks. If you don’t have a bolster, use two firm pillowsor a stack of folded blankets or towels. This practice is not about pushing yourself physically or gainingflexibility. Give yourself permission to rest, rejuvenate and recharge in order to receive healing and awell-deserved break.1212
ARM BALANCES AND INVERSIONSThere is no doubt that this practice will challenge you, but remember that the greatest accomplishmentsof your life are the ones you work hardest to achieve. The goal of this practice is not the perfect arm balance or inversion. Its goal is to challenge yourself in a kind, supportive way with the knowledge that themoment we stop being challenged is the moment we stop growing.EVEN FLOWIn this practice, expect to get an even dosage of strength, flexibility, balance and stamina. This is a solid,all-around power yoga class that will leave you firing on all cylinders.1313
MOBILITY SERIESYoga 30 for 30 is a fast-paced, vinyasa-filled journey. As a result, your joints need time to rest. The mobilityseries specifically targets the wrists and shoulders to keep these joints stable, safe, lubricated and strong.You will need two yoga blocks for this practice.GENTLEThis practice is meant to be super sweet. At this point in the program, you have earned some time to kickback, take a load off and give yourself and your body some rest and relaxation.1414
TWISTSIn this twist-themed practice, we are going to wring your body out like a sponge. This special sequencewill also electrify your spine. (Note: This practice is not recommended for women who are pregnant.)YINYin yoga helps prevent injury while giving the body an opportunity to rest and recover. Through this practice, you will strengthen and lengthen connective tissue. Although it may seem like a simple practice,these 30 minutes are the X-factor that will take your journey to the next level.1515
EDGEThis practice will physically challenge you and will take you to your edge, because that’s where the sparksof transformation start to fly. You will build strength using your natural body weight and have a little funwhile you do it.FLOW AND STRETCHFlow and Stretch provides a solid dynamic flow. At the end of the practice, when your body is nice andwarm, you’ll stretch everything out. The result is nothing short of perfection.1616
CHI FLOWIn Chinese tradition, the word for “life force” is chi. (Yogis call this concept prana.) Chi is the source of allenergy. The more energy you have, the more alive you will be. In this practice, you’ll experience a fun,creative flow that will leave you feeling like a yoga ninja!VICTORYNow that you’ve made it to Day 30, it’s time celebrate your victory. This practice is an opportunity toreflect on the many practices you have moved through over the last 30 days as well as the transformation1717you’ve experienced by showing up day in and day out. Enjoy reminders from previous practices alongwith some exciting new additions! Congratulations!
COREThis Core practice targets the abdominals and fuels the digestive fire. This powerful series will bringstrength and tone to your mid section.PRANAYAMAPranayama helps you harness the power of your breath. This 10 minute practice will bring energy to yourmind and body leaving you both physically centered and internally balancedMEDITATIONYoga 30 for 30 will enhance your physical strength while bringing power to your mind and heart, makingthis supplemental practice integral to your 30 day journey. Meditation is a key component of a healthymind and body so include this practice for an experience that will transform you from the inside out.2020
Travis Eliot is a world-renowned yoga instructor, meditation teacher, kirtan musician andcertified Ayurveda practitioner. He teaches his signature Holistic Yoga Flow classes in LosAngeles and in workshops and retreats around the world. His style is intensely dynamicand has inspired many of today’s top athletes, celebrities and entertainers. Travis is thecreator of the groundbreaking DVD series “The Ultimate Yogi,” along with many otherbest-selling yoga DVDs. He is the co-author of a comprehensive, modern-day yoga book,Holistic Yoga Flow: The Path of Practice. His highly acclaimed chant album, “The Meaningof Soul,” debuted at No. 3 on the iTunes world music chart. Travis is the CEO of InnerDomain Media, director of Holistic Yoga Flow teacher trainings and a member of thefaculty of the prestigious Kripalu Institute and 1440 Multiversity. A Yoga Alliance-certifiedE-RYT 500 instructor, Travis has been featured in YogaJournal.com, LA YOGA Ayurveda2323and Health, Mantra magazine, Conscious Lifestyle, Asana Journal, Self, Fitness Trainer, andon “Access Hollywood” and The Huffington Post. www.traviseliot.com
Lauren Eckstrom, a Yoga Alliance-certified E-RYT 500 instructor, has studied with someof the world’s most prominent teachers in yoga and meditation. Her Holistic Yoga Flowclasses combine creative sequencing with a focus on safe, sound alignment and areenhanced with meditation, pranayama and yoga philosophy for a practice lived both onand off the mat. Lauren leads workshops, retreats and teacher trainings in the Los Angeles area and internationally. She has been featured by international yoga brands such asLululemon, Alo Yoga and Manduka.Lauren guides some of the world’s best-known musicians, fashion icons, filmmakers andexecutives, as well as Fortune 500 companies, in both yoga and meditation. She co-authored Holistic Yoga Flow: The Path of Practice and was the associate producer of theaward-winning DVD series “The Ultimate Yogi.” She has written about yoga and mindfulness for YogaJournal.com, MindBodyGreen.com, The Huffington Post, LA YOGA Ayurvedaand Health and Mantra magazine. www.laureneckstromyoga.com2424
NUTRITIONPROGRAM2525Provided by Dori Lancaster (BA, NE, FPC) from “Healing Thru Food”
One of the key components of Yoga 30 for 30 is your nutrition. To maximize your transformation, takethis seriously. In fact, proper nutrition is almost as important as the yoga itself. We’ve chosen a clean,plant-based, whole-food eating schedule that is going to give you the fuel you need to thrive through theprogram.For the 30 days, we will eliminate all processed foods, refined sugars, dairy and alcohol, and greatlyreduce your consumption of wheat, gluten and caffeine. Your booklet includes a comprehensive, easy-tofollow 30-day meal plan. The plan isn’t about starving yourself — it’s about feeding your body nutrient-rich, wholesome food that will leave you buzzing with energy!Yoga 30 for 30 RecipesWe recommend choosing organic ingredients when they are available2626
DORI’S AMAZING MORNING SMOOTHIEIngredients1 cup almond milk1 scoop SunWarrior Warrior Blend Proteinpowder (or your favorite plant-based protein)1 tsp. chia seedsBREAKFAST RECIPES1 tsp. natural nut butter of choice (almond,cashew, sunflowerseed)2 medjool datesdash cinnamon1 frozen banana2727DIRECTIONSBlend all ingredients together and enjoy!
TOFU BREAKFAST TACOSDIRECTIONSIngredientsHeat oil in pan and sauté onions until translucent. Mean-1 block organic tofu, drained and pressedwhile, crumble tofu easily, using a fork to mash it down.¼ yellow onion, choppedAdd tofu and the other ingredients (except for tomato1 tbsp. unrefined coconut oiland avocado) to the pan with the onions, and scramble¼ tsp. turmericthem together. Then, after all have cooked through, add1 tbsp. tamari (wheat-free soy sauce)the tomato and avocado on top.2 tbsp. nutritional yeast4 organic corn tortillasCook for about 15 minutes. Add tofu to corn tortillas¼ package shredded vegan cheddar cheeseand top with tomato and vegan cheese. Serve with¼-½ avocado, slicedblack beans or fresh baby greens. Or enjoy with a piece½ tomato, choppedof sprouted grain bread, such as Ezekiel Food for LifeAlmond Rice bread. (Ezekiel also makes a delicious ricetortilla.)2828
QUINOA BREAKFAST CRUNCHDIRECTIONSIngredientsIn small sauce pan, reheat quinoa with milk.1 cup p