Day 29 Beginner Yoga Challenge - The Playful Dolphin for Strong Shoulders and Core

Day 29 Beginner Yoga Challenge – The Playful Dolphin for Strong Shoulders and Core

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Welcome to Day 29! Dolphin pose!! Seriously see if you can spot the dolphin in the background πŸ™‚

Welcome to this One Month Beginner Yoga Challenge. New videos will be posted daily at 9 AM EST during the month of May. Pair these videos perfectly with #MayIBeginYoga2016 to support your daily practice and share on Instagram. Videos will publish on the day before the calendar date to give you time to practice and post on IG. Subscribe, comment, like and share to stay involved in the yoga challenge.

We designed this month’s challenge to be the perfect introduction to yoga, just like a 30 Day Yoga Course, but we want ALL levels to join and share their practice. This is the same challenge as last year so it’s perfect for those who participated to see how far you’ve come!

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Don’t Miss This Article:

A Simple But Effective Plan To Lose Belly Fat After 30, 40, 50 ,60

Failure to get in shape is not the result of doing an exercise inappropriately. Usually the lack of motivation or knowledge is what keeps people from reaching their goal. The secret to committing to getting fit is finding a way to enjoy your workouts.


It is a great idea to play your favorite songs when you start exercising. Music can make your body naturally move to the rhythm and beat. Music makes exercise fun. It can get the blood pumping as if you are dancing. This is why most cardio workouts are set to music. This means you may just spend a little bit of extra time working out and burning those extra calories.


Ask a few friends to join you when you work out; the more the merrier! Time will seem to evaporate as your workout speeds by. Rather than concentrating on the physical strain, you can focus on enjoying your companions. An added plus is that it’s an excellent way to fit socializing into your busy schedule. When you are having fun with friends, it can be fun to exercise.


Fitness oriented video games are also fantastic ways to keep your mind focused on the fun, and off of the energy you are putting into exercising. There are several video games that are great for exercise. When you are enjoying your workout time, you will surely devote more time to it because you won’t notice how tired you fell since you will be simultaneously energized.


Go shopping for workout clothes to help keep you motivated. To motivate you even more for an exercise regimen, you should buy a new outfit that will fit when you reach your goal. There are various styles and colors to select from. New workout clothes will really make you want to move.


If you’re bored, change it up and try something else. You may end up giving up if you are not having fun with your exercise routine. Mixing things up will help you maintain your enthusiasm. Switch up the music or maybe even change your routine. Keep your eyes open for new workouts that you can try.


A reward is great motivation for sticking to your goals. Your reward does not have to be big or fancy; it can as simple as a small portion of a delicious dessert or something new to wear. Whatever you choose as your reward, it should be something that you can get easily and which you really want. Small rewards throughout the weight loss process will keep you motivated and help you to succeed.


A workout routine can be a lot of fun. It should not be something that you hate to do. You can do a lot of different things when it comes to working out. This article discusses practical information that you can use right away to plan your workouts.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

36 Comments

  1. Wolf Moon says:

    This was tough for me, because we transported tiles this week so my shoulders and arms were super tired. But I got through the practice and it makes me so happy and I feel so strong πŸ’ͺ🏻 Thank you so much! BTW I found it wonderful that a dolphin showed up at 23:47 They're such wonderful creatures 🐬

  2. This practice made a good job on me! Thank you!

  3. Elaina Cho says:

    I've been doing your challenges and I can feel I'm getting stronger. I've always had a problem with my wrists and the strengthening really helps! Thank you! You're a wonderful teacher.

  4. so so hard ! 27, 28, 29 … ouf I continue not easy πŸ™‚

  5. ArDAlia says:

    third time doing this video and I'm glad of results I did it better 😊

  6. This is worse than giving birth!

  7. Had to take a rest a few times because I'd already done your Befit strength video beforehand, was that wise? My shoulders are gonna love me tomorrow…

  8. owwwww! Is it over yeeeet?!

  9. I just completed this 30 day workshop and it was just amazing. Just one suggestion if possiable, please do a seperate video on diet which yogis follow. Pranam Gurudev

  10. Lea Lou says:

    I would love to see a video that would be a beginners guide of what exercises, poses, and stretches we should be doing everyday to go along with this guide and your other videos. I know you do a few things in different videos and it seems like doing certain things daily would be helpful to our yoga journey and growth. Not actual poses but prep work.

  11. Hi there kino…. my shoulders are reaaaaallllyyyyyy tired right now. I tried to do the full pose every time. but as the challenge getting tougher I think I can't do this. How you balance the strong mind with the tuning in to your inner body? I am afraid that it is just my laziness to get those muscles burn, get sweaty, and tired instead of the shout of my inner body telling this is enough.

  12. usemler says:

    There is a Dolphin, as you wished, Kino. At 23:47. Great!! Love your Videos, you really make it easy to practice and i am very motivated through your kind of teaching. Best for you Kino!!

  13. Thank you so much!!! Your videos are really inspiring me to go deeper into yoga. Thank you for this wonderful gift!!

  14. Thank you for the series! Clarified and corrected so many aspects!

  15. I've always been embarrassed by how weak my upper body is, but these videos are helping me to turn that around.

  16. Thank you so much for this! i love your videos and your beautiful messages.
    i do have one question, am i the only one who gets burnt elbows? i dont know if im doing something wrong or if its just my mat but it seems like when i do the dolphin my elbows get major rug..err..mat-burn. Any tips?

  17. This might be my favorite video from the whole challenge!! Thank you for the challenge and support Kino!

  18. Kevin G says:

    Wow. Dolphin pose! That was challenging and sweaty. Unfortunately had to talk a few days away from practicing due to slight injury. I'm so glad to hear there is another class in addition to all these videos you've shared. I'm looking forward to day 30 and traditional practice. I'm really new to this experience but plan to make this part of my life. I feel so much better after this short time of practice. I love the message to keep practicing with things that are difficult. Again…thank you so much for sharing these videos!

  19. Thank you again Kino. Yesterday I felt weak practicing the tripod headstand, but today I feel strong in dolphin pose. Both poses require arm strength, but they are still so different. Thanks for guiding us on this yoga journey.

  20. Love practising this Challange, just done it again!

  21. wow that was an incredible challenge! Thank you x

  22. I think this was my favorite day of all from the challenge. I'm still practicing Kino! Thanks again for everything, Kino!

  23. I was able to succeed in this new pose because of your awesome teaching. You are truly the best teacher! Many thanks!

  24. Roma S says:

    Kino thank you for this challenge. I have been holding back on these last two days because I don't want this to end! The feeling is like waking up to a new Christmas present every morning! What' surprise is awaiting me today:) and then I love when you throw in some surprise poses into the video! And thank you so much for the beautiful message you share with us towards the end of the video. I felt like you were speaking right to me. Kino you are a beautiful and compassionate being, inside and out , and I am so thankful you spent these 30 days sharing yoga and its teachings with us. I'm forever grateful and will use it lifelong!

  25. Loved this! Great prep for forearm stands!

  26. Dogs Rock says:

    <3 LOVE <3 the challenge of the practice today… Much love… Namaste <3

  27. TeeTM Mar says:

    Thank u, feeling stronger after 30 days

  28. Thank you so so so much, Kino!! I love practicing with you. I've been practicing six days a week and just hit SIX MONTHS of consistent practice!!! My life feels so different – not just asanas, but my heart and mind, too.

    I am struggling with this pose so much. My forearms really don't want to lie flat, even warmed up and after my primary practice. I'm keeping on practicing no matter what and have faith that it will come. I would love to know if you have any suggestions for this (and of course jump back and through, my goal for primary!!!)

    Love and light, Kino!! Thank you for helping yoga to be accessible and understandable to us. <3

  29. I saw the dolphin!!! wow that's amazing! Thanks Ms Kino!❀🌠

  30. cutie <3 hand down, butt down, u survived! oh nooo now the other side πŸ˜€

  31. This practice got my shoulders burning! I loved it πŸ™‚ haha thank you Kino!! πŸ™‚

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