Soulful Stretch: 30 Days of Yoga & Scripture

Day 1: Prayerful Foundation

• Gentle Hatha Yoga: Begin with basic poses while focusing on prayer and setting intentions for your practice.

• Mountain Pose: Stand tall with feet hip-width apart, palms together at heart center.

• Scripture: "Devote yourselves to prayer, being watchful and thankful." - Colossians 4:2

Day 2: God's Creation

• Nature-Inspired Yoga: Connect with the beauty of God's creation through poses inspired by nature.

• Tree Pose: Stand on one leg, placing the sole of the foot on the inner thigh or calf of the other leg, arms lifted overhead like branches.

• Scripture: "The heavens declare the glory of God; the skies proclaim the work of his hands." - Psalm 19:1

Day 3: Strength in God

• Power Yoga: Channel your inner strength with dynamic poses.

• Warrior I: Step one foot back, bend the front knee, and reach the arms up overhead, feeling strong and grounded.

• Scripture: "I can do all this through him who gives me strength." - Philippians 4:13

Day 4: Surrender to God's Will

• Surrender Practice: Let go of control and surrender to God's will.

• Child's Pose: Kneel on the mat, sit back on your heels, and fold forward, reaching arms out in front, surrendering to the earth.

• Scripture: "Commit to the Lord whatever you do, and he will establish your plans." - Proverbs 16:3

Day 5: Gratitude

• Gratitude Flow: Cultivate gratitude for God's blessings.

• Heart Opening Pose: Kneel with arms stretched out in front, lowering the chest towards the mat, expressing gratitude.

• Scripture: "Give thanks to the Lord, for he is good; his love endures forever." - Psalm 107:1

Day 6: Trust in God's Guidance

• Balancing Poses: Practice balancing poses, trusting in God's guidance.

• Eagle Pose: Cross one thigh over the other, arms wrapped like wings, balancing and trusting in God's guidance.

• Scripture: "Trust in the Lord with all your heart and lean not on your own understanding." - Proverbs 3:5

Day 7: Sabbath Rest

• Restorative Yoga: Rest deeply in God's presence.

• Supported Reclining Bound Angle Pose: Lie back with the soles of feet together, knees wide apart, supported by props for deep rest.

• Scripture: "Come to me, all you who are weary and burdened, and I will give you rest." - Matthew 11:28

Day 8: Faith Like a Mustard Seed

• Faith-Focused Yoga: Reflect on the power of faith.

• Chair Pose: Sit back into an imaginary chair, arms lifted overhead, embodying the strength of faith.

• Scripture: "Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you." - Matthew 17:20

Day 9: Compassion

• Loving-Kindness Meditation: Cultivate compassion for yourself and others.

• Sit comfortably, placing hands on heart, and repeat phrases of love and compassion for self and others. Use this time to talk to God and speak gratitude for your life and the blessings over you.

• Scripture: "Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you." - Ephesians 4:32

Day 10: Renewal

• Renewal Flow: Experience spiritual renewal.

• Bridge Pose: Lie on your back, bend knees, press feet into the mat, and lift hips, symbolizing renewal and strength.

• Scripture: "Create in me a pure heart, O God, and renew a steadfast spirit within me." - Psalm 51:10

Day 11: Grace

• Graceful Yoga: Move gracefully, embodying the grace of God.

• Dancer's Pose: Stand on one leg, reaching the opposite hand to grasp the foot behind, expressing grace and balance.

• Scripture: "For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God." - Ephesians 2:8

Day 12: Forgiveness

• Forgiveness Practice: Reflect on God's forgiveness.

• Pigeon Pose: From downward dog, bring one knee forward between hands, extending the other leg back, releasing tension and finding forgiveness.

• Scripture: "Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you." - Colossians 3:13

Day 13: Inner Peace

• Peaceful Yoga: Cultivate inner peace and tranquility.

• Seated Forward Fold: Sit with legs extended, fold forward from the hips, finding peace and surrender.

• Scripture: "And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." - Philippians 4:7

Day 14: Reflection

• Journaling Practice: Reflect on your spiritual journey.

• Easy Pose: Sit cross-legged, spine tall, reflecting on your spiritual journey.

• Scripture: "Let the message of Christ dwell among you richly." - Colossians 3:16

Day 15: Joy

• Joyful Yoga: Celebrate the joy of the Lord.

• Camel Pose: Kneel, arch back, reach for heels, opening the heart and expressing joy.

• Scripture: "Rejoice in the Lord always. I will say it again: Rejoice!" - Philippians 4:4

Day 16: Trust in God's Timing

• Patience Practice: Practice patience and trust in God's timing.

• Supported Headstand: With support, balance on head, embodying trust and patience.

• Scripture: "But if we hope for what we do not yet have, we wait for it patiently." - Romans 8:25

Day 17: Healing

• Healing Yoga: Invite God's healing presence.

• Legs Up the Wall Pose: Lie on your back with legs extended up the wall, allowing for physical and emotional healing.

• Scripture: "Heal me, Lord, and I will be healed; save me and I will be saved, for you are the one I praise." - Jeremiah 17:14

Day 18: Hope

• Hopeful Yoga: Cultivate hope in God's promises.

• Warrior II: Step feet wide, arms parallel to the ground, gazing forward with hope and determination.

• Scripture: "May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit." - Romans 15:13

Day 19: Unity

• Partner Yoga: Deepen your connection with God and others.

• Partner Tree Pose: Stand back to back with a partner, supporting each other in Tree Pose, fostering unity and trust.

• Scripture: "How good and pleasant it is when God’s people live together in unity!" - Psalm 133:1

Day 20: Strength in Weakness

• Vulnerability Practice: Find strength in weakness.

• Dolphin Pose: From hands and knees, lower forearms to the mat, lift hips, embodying strength in vulnerability.

• Scripture: "But he said to me, 'My grace is sufficient for you, for my power is made perfect in weakness.'" - 2 Corinthians 12:9

Day 21: Compassion

• Compassionate Yoga: Extend God's love and compassion.

• Compassionate Seated Twist: Sit with legs extended, twist towards one side, hugging knee, expressing compassion and understanding.

• Scripture: "Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience." - Colossians 3:12

Day 22: Light in Darkness

• Light-filled Yoga: Shine God's light into the darkness.

• Revolved Chair Pose: From Chair Pose, twist towards one side, reaching opposite arm up, bringing light into darkness.

• Scripture: "The light shines in the darkness, and the darkness has not overcome it." - John 1:5

Day 23: Peace Beyond Understanding

• Peaceful Warrior Flow: Embody the peace that surpasses all understanding.

• Corpse Pose: Lie flat on your back, arms by your sides, palms facing up, experiencing peace beyond understanding.

• Scripture: "And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." - Philippians 4:7

Day 24: Abundant Life

• Abundance Practice: Reflect on God's abundant blessings.

• Wide-Legged Forward Fold: Stand with legs wide apart, fold forward from the hips, embodying openness to abundance.

• Scripture: "The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full." - John 10:10

Day 25: Surrender to God's Love

• Surrender Practice: Surrender to God's unconditional love.

• Supported Fish Pose: Lie back on a prop, arching back and opening the heart, surrendering to divine love.

• Scripture: "For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord." - Romans 8:38-39

Day 26: Trust in God's Plan

• Trust-Focused Yoga: Strengthen your trust in God's plan.

• Supported Shoulder stand: With support, lift legs and torso, trusting in God's plan for you.

• Scripture: "For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." -

Day 27: Renewed Strength

• Strength-Building Flow: Renew your strength in the Lord.

• Warrior III: Balancing on one leg, extend the other leg back, arms reaching forward, embodying renewed strength and focus.

• Scripture: "But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." - Isaiah 40:31

Day 28: Reflection

• Gratitude Practice: Reflect on God's faithfulness and express gratitude.

• Seated Meditation: Sit comfortably, close eyes, and reflect on God's faithfulness and blessings.

• Scripture: "Give thanks in all circumstances; for this is God’s will for you in Christ Jesus." - 1 Thessalonians 5:18

Day 29: Rest in God's Presence

• Restorative Yoga: Rest deeply in God's presence.

• Supported Reclining Hero Pose: Sit back on your heels, lower back to the ground with support, rest in God's presence.

• Scripture: "Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth." - Psalm 46:10

Day 30: Surrender and Gratitude

• Closing Ceremony: Conclude your 30-day journey with surrender and gratitude.

• Child's Pose: Kneel on the mat, sit back on your heels, and fold forward, expressing surrender and gratitude.

• Scripture: "Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship." - Romans 12:1

Are you ready to join me on this journey of faith and fitness? Let's step onto our mats with open hearts and minds, ready to experience the transformative power of yoga and scripture. Join me as we flow, pray, and grow together.