The Original Challenge

Original Yoga Challenge Day 1: Yoga for the Hips & Lower Back

Welcome to Day 1 of the Original Yoga Challenge!

We’ll start with something that everyone loves to do, which is opening the hips and lower back. It’s easy for us to accumulate tension and tightness in these areas from sitting all day and driving or commuting, so it’ll feel awesome to unravel all of that nonsense and get back to balance 🙂

Whenever you’re ready, we can go ahead and get started!

Oh, and SURPRISE! A Bad Yogi from the community made us this progress tracker for keeping you accountable during the challenge. I LOVE this! Print it out and fill in a bubble for each day you complete.


Over to you! What was your favorite and least favorite part of class today? Any a-ha moments?

[Free ebook] Stop worrying whether you’re doing a pose right, or if you are doing something that will eventually require a few trips to the emergency room. 🚑

Download our free yoga form guide — over 50 yoga poses broken down with pictures.


  1. Avatar


    October 1, 2016 at 4:33 am

    I’ve signed up for the challenge, but I didn’t get an e-mail with today’s class. Is that right, or is something wrong with my application?

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      Sue Cristiano

      October 1, 2016 at 11:34 am

      I got an email but not today’s class attached to it as well??

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    October 1, 2016 at 4:52 am

    I signed up again and now I have it! I’m going to do the video right away.

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    October 1, 2016 at 5:45 am

    YES! Yes! Yes! Thanks so much Erin! You´re the best and the unicorn of my heart!

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    October 1, 2016 at 6:13 am

    Do you have a printable version please

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    October 1, 2016 at 7:42 am

    Wow, this was awesome. I sit all day at work and get really stiff. I can totally feel the blood flowing through my hips right now. They feel so much better. I might have to start doing this sequence every day when I get home from work. Thank you so much! Looking forward to the rest of the month.

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    October 1, 2016 at 7:58 am

    Loved today’s class- exactly what I needed. I’m so excited about this challenge and I can’t wait until tomorrow ✌?

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    Melissa Walsh

    October 1, 2016 at 9:03 am

    My aim is to practice yoga everyday. To slow my life down. To BREATHE!

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    Sioux OConnor

    October 1, 2016 at 9:06 am

    Great start of day one. Thank you.

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    Debbie Ramer

    October 1, 2016 at 9:34 am

    Always good to hear another yoga teachers perspective on poses. Loved the Double pigeon twist! Thanks great sequence!

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    ursula williams

    October 1, 2016 at 9:37 am

    YAYYY!! ^_^ what a fantastic start. thank you Erin, you’re inspiring me!!

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    October 1, 2016 at 9:46 am

    So glad this is back! Feels like home. I love this challenge, it’s the best pick me up ever!

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    October 1, 2016 at 10:15 am

    Great day 1!! Thank you for the challenge it was exactly what I needed today!!

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    Melanie Gibson

    October 1, 2016 at 10:35 am

    This felt particularly good this morning cuz’ I’ve been struggling with an achy lower back and tight hips ever since I got up. I couldn’t tell if it was from sleeping funny or from the fact that it is raining out today, but now I feel a lot less stiff.

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    Sheryl Collier

    October 1, 2016 at 10:38 am

    Thank you Erin. Feeling great already. Looking forward to tomorrow ?

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    October 1, 2016 at 11:03 am

    Thank you for sharing with us. My goal is to do all month.

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    October 1, 2016 at 11:22 am

    That felt amazing! I didn’t realize how tight my hips had gotten recently. Thanks so much. I can’t wait for tomorrow!

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    October 1, 2016 at 11:40 am

    Thank you for the this nice free class. I am so happy to do youre 30 day yoga challenger again! Although I am a yoga teacher the double pigeon is verry hard for me. I will keep on practising. Sent you, and youre team my love.
    Thessa Xxx

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    October 1, 2016 at 11:45 am

    I have diagnosed iissues with my lower back. And i suffer from a very stiff hip. This was the perfect start for my yoga journey with you all! Its not perfect, but im going to enjoy the journey 🙂 namaste everyone

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    Joanne F

    October 1, 2016 at 11:51 am

    Ahhhh, the double pigeon to open day 1 and the hips lol – thanks to PBYP I am much deeper in double p than ever – so I thank you Erin!

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    October 1, 2016 at 12:25 pm

    I already did this exact video though! I thought this challenge is going to be something completely new but it isn’t..

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    Heather MacDonald Voelker

    October 1, 2016 at 1:07 pm

    Double pigeon right out the gate…..
    I like to sometimes put a little wedge or blanket in between my knees and bottom ankle.
    Awesome hip opening.thank you

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    October 1, 2016 at 1:17 pm

    Looking forward to tomorrow. I need the upper body work. An immunity flow? Tis the season with back to school sicknesses.

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    October 1, 2016 at 1:31 pm

    I loved this class! I am so happy the 30 day challenge is back. since that is what got me doing yoga everyday. I noticed though that you do a lot of classes for people who sit all day. Could you do one for someone who is on there feet all day?

  24. Avatar


    October 1, 2016 at 2:07 pm

    Trank you Erin, day one was great

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    October 1, 2016 at 2:44 pm

    Lovely! Thank you Erin X it’s not polite to have favourites but you’re my favourite yogi ever X

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    Kristi Beroldi

    October 1, 2016 at 3:03 pm

    Hi! I signed up and did not get an email. I am subscribed to Bad Yogi and got the October Calendar with a reminder about the Challenge and the 1st Class. But not one specific for the challenge – and I want to make sure I keep getting them.

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    October 1, 2016 at 3:13 pm

    Thank you, thisnwas just what I needed

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    October 1, 2016 at 3:47 pm

    I can’t believe how badly out of shape I am… I made it through day one and I feel really good so I’m looking forward to the next 29 days and see where it takes me… I’m sure it will be a happier place 🙂 Yay!

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    October 1, 2016 at 3:51 pm

    Love this class soooo much! Thanks for bringing back the challenge. ?

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    October 1, 2016 at 3:52 pm

    I am going to a concert tonight, so this sequence couldn’t have come at more perfect time. My hips and low back are all stretched out and ready for a night of dancing and being on my feet. Thank you, Erin!

  31. Avatar


    October 1, 2016 at 5:20 pm

    This was great! Thank you!
    At some point, can there be on specifically for upper back and shoulder relaxation? That’s what I’m having the most issues with right now 🙁 <3

  32. Avatar


    October 1, 2016 at 5:30 pm

    I can not do reverse table. Can you suggest another pose that would have the same benefit?

  33. Avatar


    October 1, 2016 at 5:31 pm

    Absolutely loved this Erin! Thank you! Was the perfect way to unwind before I get into bed 🙂

  34. Avatar


    October 1, 2016 at 5:35 pm

    My sister Jennie in Portland, Oregon introduced me to you/bad yogi and the challenge just in time for my trip around the world. I’m in Tokyo practicing the same yoga as my sister thanks to you! I’m carrying Bad Yogi everywhere I go around the world with your sticker on my water bottle! 🙂

  35. Avatar


    October 1, 2016 at 6:20 pm

    Today’s class was fabulous! Your guidance was really (really, reaallllly) helpful.. especially with the abdominal twist. These are also some of my most-loved poses, woo! Definitely looking forward to tomorrow’s class. Thank you, Erin!

  36. Avatar


    October 1, 2016 at 6:35 pm

    Day 1 done!!!
    So glad the challenge is back! I was just a few days in when they were taken off of YouTube ?!

    Looking forward to the rest of this month!!!

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    October 1, 2016 at 8:39 pm

    Thank you! Day 1 done & loved it, looking forward to tomorrow & beyond! Have a beautiful day?

  38. Avatar


    October 1, 2016 at 9:43 pm

    Just finished day 1… My goal is to complete the challenge and not fall off the wagon. Thank you!

  39. Avatar


    October 1, 2016 at 9:49 pm

    Thank you for this quick, but effective class! Looking forward to more!

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    October 1, 2016 at 10:46 pm

    *Imrprove !!
    Thankyou Bad Yogini from the XY bridgade 😉

  41. Avatar


    October 1, 2016 at 10:53 pm

    Hello, thanks for the first day video. On your future videos can you give us some tips on how to perform more advance poses like the crow pose and the split?


  42. Avatar


    October 2, 2016 at 12:38 am

    I loved “starting at the beginning again!” I first got into Bad Yogi with the first 30-Day yoga challenge, and I’m happy to be with you as you start it back up. Thank you!

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    October 2, 2016 at 2:33 am

    So happy to repeat what made me starting up doing yoga almost every day…fot three years now :-)). You really changed my life!!!

  44. Avatar


    October 2, 2016 at 1:54 pm

    Can you put back groung relaxing music ?!

  45. Avatar


    October 2, 2016 at 2:31 pm

    OMG! My hips are SO tight! I’ve been doing yoga for over a year, but can’t seem to loosen up here! I’m not hard on myself about it…it’s just so uncomfortable. Any hints or tips are most welcome! Enjoyed the class though : )

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    Isa M

    October 2, 2016 at 4:16 pm

    Thank you for the class!
    My hips are very tight too ! Like Michele, I’d be glad to have tips to have them more open and flexible? Can we improve this ?
    As for classes suggestion, I’d really like to have yoga for the feet, (bunions, cramps, tired feet etc..).
    Thanks again!

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    October 2, 2016 at 5:23 pm

    We just restarted and feeling great after this exercise.

  48. Avatar


    October 2, 2016 at 6:10 pm

    My hips are always tight and this was a great start… Your hips and lower back was always my go to when it used to be online…

  49. Avatar


    October 2, 2016 at 10:34 pm

    I just finished day 1. I am so glad this 30 day challenge is back! I am in the middle of my 1st semester of grad school and this few moments of my night to just spend time in my mind and body was just what I needed! Thank you!

  50. Avatar


    October 3, 2016 at 7:47 am

    Wonderful first practice! 🙂

  51. Avatar


    October 3, 2016 at 1:01 pm

    I went through the original 30 day challenge, loved it and am excited to go through it again! Thank you for offering it again.

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    October 3, 2016 at 2:38 pm

    I was looking for a yoga challenge to get back into a daily practice, and this 30 day challenge fell into my lap at the perfect time! I loved the double pigeon- it felt so great, I wanted to stay there all day. Thank you!

  53. Avatar


    October 7, 2016 at 3:00 pm

    I’m a little behind. I just did day 1 and my hips are so tight. I loved the sequence!

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    Maureen Hall

    October 8, 2016 at 1:27 pm

    I’m a week behind but I started today and LOVED this challenge!! I am always afraid to try new things because I don’t want to hurt my back or knees… worries here! Loved the options given for modifying a pose and if I couldn’t do it I didn’t feel like I was being judged…..that may sound weird considering I am home and nobody saw me, but I think you know what I mean.

    Thank you very much and I look forward to tomorrow 🙂

  55. Pála Margrét

    Pála Margrét

    October 10, 2016 at 3:14 pm

    So happy it´s here again! I loved this one so much! 10 days late maybe starting this, but I just need to change my challenge a bit and speed it up, so I´ll still finish with you 😉

    I absolutely love double pigeon! I used to hate it, really really hate it, but a teacher I got to know in May used to start his classes with double pigeon, which at first just felt so bizarre, but then just made total sense to me and now I love this pose 🙂 I really should do double pigeon every day because I can feel how to much work and to little yoga has tightened my hips up.

    Thank you so much Erin! It´s also interesting to see how I´ve changed, as this was basically the first yoga thing I ever did and now I´m just this totally different person that loves yoga so so much – and of course I see the things differently now 😉

  56. Avatar


    October 17, 2016 at 7:58 am

    This class was feeling great, but I wasn’t able to finish it due to issues with the video streaming from your website. I never have problems with the videos on the YouTube app. This might negate the whole challenge for me. 🙁

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    October 17, 2016 at 1:49 pm

    Pigeon pose is my favorite yoga pose. I definitely feel better after this routine. Thank you Erin 🙂

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    Melissa Martinie

    October 18, 2016 at 7:52 am

    Double Eagle – Can you show us how to work up to that. My top leg is really high.

  59. Avatar

    Kim eckenrode

    November 1, 2016 at 12:04 pm

    I signed up twice and never received any emails. Just signed up the 3rd time. Hoping to hear from you.

  60. Avatar


    June 13, 2017 at 6:05 pm

    Hey Erin! Just wanted to say “thanks again!”. I did the original 30 day Yoga Challenge a few years ago (back-in-the-day!) and loved it!
    I have fallen off my mat for the past 18mths or so, and thought this is the perfect place to start over again. So, thank you xx☺️🙌🏼

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    September 16, 2017 at 1:53 pm

    This was awesome. Such a great class: short and didn’t take up a lot of floor space. I started this program years ago on DOYOUYOGA but I never finished. Now that I’m done with school I want to do the entire challenge and build my practice.

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    November 5, 2018 at 11:05 am

    At age 55 and wanting to retire soon and travel, my daughter mentioned this 30 challenge she was starting, so I decided to throw caution to the wind and jump in! I’ve never done yoga before and so I don’t know some of the poses yet but I’ll get there. Finding myself very stiff today but looking forward to the next 29 days! Thanks for your reassuring words and offering other options for poses that I just can’t get to….yet 🙂

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