Week 1 – Winter Yoga Challenge!

Yoga with a Grateful heart!

Here we are, at the beginning. You can now download and print out your rainbow star calendar and get ready for your first week’s challenge! I also suggest keeping a yoga journal with documenting and keeping up on your progress with writings, photos, art and expressions for the entirety of the challenge.

Week One, Mindfulness

I invite you to practice your favourite yoga sequence mindfully. As well as, a morning ritual and a practice of gratitude every day for your first week.

Step One – Create your Morning Ritual

10 morning rituals

You will need:

    • Yoga Mat
    • Yoga Journal
    • Candle / Incense / Alter
    • Affirmation cards or Mantras
    • The Rainbow Yogis 30 minute yoga sequence or practice of your own choice.

A morning Ritual is a creative and positive way to start your day. By creating 10 empowering rituals to follow every morning, you are setting positive and rewarding intentions for your your entire day.

You can create your own morning ritual poster or if this one resonates with you, feel free to download and print one here. /2015/04/empowering-our-kids-with-morning-rituals/

Also to go with our mindfulness theme, I invite you to keep a gratitude journal. Writing down three things you are grateful for everyday is a wonderful way to keep you aware of the present.

Here is a blog post to check out on the benefits and ideas for participating in the Grateful Project.

Step Two – A Daily Yoga Practise

Step Two:

This 30min practise has been design to be accessible to Adult beginners, teens and children, so everyone can get involved.  If you have another practise that you prefer over this one, please feel free to do that instead.  So long as you’re getting at the least 20mins of yoga a day.

More Inspiration

Here are some extra mindfulness blog posts for you and your little yogis to extend your challenge:

Come out of Your Cave with Rainbow Pammy

Remember to Breath

As the sun comes out and we begin to leave our caves we start to awaken, vibrations all over the world begin to buzz with festivities.


Rainbow Affirmations

Empowering affirmations and the beauty of them for our little yogis.


The Grateful Project

Teaching gratitude to children, to help them love the world and themselves.


Earth and Sky Yoga for Kids

A Gentle and Rejuvenating Warm Up!

Please share with us photos of you practicing gratitude every day this week. Help keep us motivated.

Good luck!  🙂


Rainbow Pammy
Rainbow Pammy is a certfied Ashtanga Yoga Instructor and children’s development specialist with over 16 years experience as a qualifed child care worker, teacher’s aide and mother. She developed Rainbow Yogis by taking her years of experience working with children, a love of the environment, plus a lifelong obsession with yoga and smooshing it all together!

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