Follow Marinka’s 21-day yoga challenge on PumpUp @rinkae using the hashtag #21DayYogaChallenge. Find the full calendar here.

Let’s begin the 21 Day Yoga Challenge with a Sun Salutation A. It is a great way to warm up your body and get your day going. During this challenge you will learn the habit of doing yoga everyday and you have no excuse not to fit some yoga into your day as these only last for 10 minutes or less!

Pilates themed workout focusing on our abs and the core which is essential when you start working towards more challenging poses.

Since we sit so much during the day the lower back can really start hurting due that. In this sequence we will relieve the tensions out of the lower back. However, be careful with your lower back, when done incorrectly simple poses like forward fold might actually hurt you. Always try to keep a straight spine and don’t round it unless necessary.

Deep stretching with this relaxing Yin Yoga sequence fit into 10 minutes. Feel more at ease after completing this yoga routine! Usually a Yin yoga sequence lasts up until 90 minutes but let’s see how much we can do in 10mins!

Yoga might not be your first choice for arm muscle sculpting but it actually does help you get toned and strong arms, so let’s do some poses to help you achieve that!

A relaxing yoga routine that will also help you cure your hangover and make your inner organs feel better after a night out.