New 2024 Ritual 30-day Yoga Calendars!

Building unbreakable habits for a healthier and happier life!

Dear Wolfpack Family,

We hope this letter meets you in good spirits, with your heart and mind open for new adventures and pathways ahead in the new year.

We’ve had a packed few months spent launching our Wolfpack Membership Platform, moving into suitcases to spend six months in South America, hosting our first yoga teacher training in Peru, releasing three new programs on the wolfpack platform, and gearing up for our two yoga retreats in Ecuador soon. We have been reflecting on our own daily rituals and how essential they are in maintaining overall balance and harmony in our lives not just during the new year but everyday of the year. So, today is all about those little habits which anchor and guide us, including a very special gift to you all which we hope will support you in your journey. ❤️

We are what we repeatedly do.

Excellence, then, is not an act, but a habit.

Our habits shape our lives. Whether they take 30 seconds or 3 hours, daily actions stack up, forming the essence of our reality; every piece we add is building the person we will become. Each time we repeat a habit, we strengthen those neural pathways and we re-wire our brain and therefore who we really are. (That’s the magic of neuroplasticity! 🤓) We think this is an incredibly empowering thought, since we can control how we act, so we can carve out our own experience through intentional living and a commitment to personal growth.

What is a habit?

‘An acquired behavior pattern regularly followed until it has become almost involuntary’

‘An established custom, usual practice.’

‘A learned behavioral response that has become associated with a particular situation, especially one frequently repeated.’

Whatever your personal goals may be for the coming months, setting a strong healthy foundation from which to build is essential. Our bodies benefit from movement and our mind from stillness. A yoga lifestyle encompasses these two elements to shape your life into a happier, healthier and more connected experience.

New, good habits can take a while to from until they almost become involuntary. Consistency is the rhythm that keeps any new habits beating strong - just think about things you do without even consciously deciding to do them like brushing your teeth before bed or putting on your seat belt when you get behind the wheel.

🚀 Embrace the Wolfpack 30 Days of Yoga Challenge! 🚀 

So, how to ensure consistency? If you can stick to 30 days of a habit, you are already well on your way to a new lifestyle. We got you…as part of our Wolfpack community, we invite you to take on our 30 days of yoga challenge with our freshly released 2024 yoga calendars! 📆 

With nearly 800 videos on youtube and our wolfpack membership platform, we understand that it’s tough to design and stick to a daily routine - especially if you've already finished our eight full-length programs (expand, embark, ignite, pulse, aware, morning vitality, empowered mornings, evening serenity). Just like in January 2023, we have again spent some serious time going through every single video to put together three levels of monthly calendars with recommended daily classes incorporating all aspects of yoga. We’ve taken out as much scrolling and decision making as possible so you can get to the mat quicker and you’re much more likely to stay on track. In each of the new 2024 calendars, we have mixed in dozens of new classes! 🚀❤️

Each calendar is strategically designed to help you develop the ritual of a strong mindful practice and unparalleled willpower.

Building you up with tutorials, foundational classes, strength training, mobility exercises, breathwork, meditation, and yoga lifestyle vlogs while balancing with recovery days.

Just as a river carves its path through the earth, consistent habits shape our lives. It's not just about the destination but the journey itself, where daily, intentional actions compound into a lifetime of wellness. So, keep rolling out your mat, keep meditating, and keep thriving. Let consistency be your compass on the journey to a healthier and happier you. 🙏✨💙

Here are the links to all three calendars:

Each day, you can expect the length of classes to be:

Beginner: ~30 minutes
Intermediate: ~60 minutes*
Advanced: 60-120 minutes*

*We REALLY dislike using the term 'advanced' in yoga but of course we need to categorize the levels somehow. This isn’t intended for you to think that by only doing the advanced calendar, that you’re an advanced yogi. Stay humble and remember that you are always a student in yoga, just as we are.

You can start on any day of the month.

We’re on the journey with you 🖤 

Within our Membership Platform, you will find all three playlists nicely organized per day to keep you on track. While the beginner calendar is completely FREE, the intermediate and advanced calendars are only available when you sign up to be a member. It costs as low as 37 cents a day and is charged as a monthly subscription. You can cancel anytime.

Invite a friend to join you in the Wolfpack Membership Family and get a FREE month of membership from us to say thank you! 🙏 A perfect opportunity to grab a buddy and kick start 2024 in the best way possible.

If you know someone who would benefit from diving deeper into the universe of yoga with us, then simply grab your 'Refer a Friend' link in the 'Profile' section of your account and send it to your nearest and dearest. ❤️ 

You get a month free for EVERY referral which results in a subscription - woohoo! You also get a free sense of enormous well being for sharing the practice of yoga with another person. 😊

On Instagram, share your time on the mat as reel/post/story, and then use the tag us @breatheandflow and use the hashtag #BNFritual for a chance to get reposted. We'll (literally) see you on the mat! Enjoy the journey.

Wishing you a beautiful start to your 2024 and maybe we’ll see you at the next community gathering on our Wolfpack Platform which is on January 22nd.

P.S Join the Conversation! Check out the #beginner, #intermediate, and #advanced calendar channels on our BnF Discord Server. Our community is a space for shared growth and inspiration. ✌️ 

Thinking of starting a newsletter?

Check out Beehiiv (that’s what we use!). We are part of the Beehiiv Partner Program so if you sign up with this link, you’ll get 20% off for 3 months from your subscription and we’ll get some perks too!

Other cool stuff we use, buy and recommend can all be found here in the Breathe and Flow Kit here! From books and to business tools, to travel items and yoga props - we’ve got you covered!

📚 Brain Food Recommendations 📚

If you want to delve deeper into the psychology of habit forming then here are a some super sources of further reading or listening from some habit gurus…

🌄 Rise and Shine with The 5 AM Club 🌄 Inspired by Robin Sharma's "The 5 AM Club," let's first highlight the profound impact of a morning ritual. Consider crafting your unique morning routine during those golden early hours with a blend of exercise, reflection, and learning, to set a positive tone for the day ahead. It’s time where you fill your cup so you can be ready to serve and share your energy and compassion with the world throughout the day.

🌟 The Power of Atomic Habits 🌟 In "Atomic Habits," author James Clear explores the remarkable idea that tiny changes, when compounded over time, can lead to extraordinary results. As you contemplate your resolutions for the year, consider the power of small habits. You can stack them onto an existing action to really make it simple and achievable too. Reciting a mantra every morning when you wake up, dedicating a few minutes to breathing slowly while waiting for your coffee to brew, taking a 5 minute stretch every time before you brush your teeth, or reading for 20 minutes after your lunch, these atomic shifts can lay the foundation for positive, lasting change.

🌱 The Magic of Tiny Habits 🌱 Enter the world of "Tiny Habits" by BJ Fogg, where simplicity reigns supreme. Fogg's research-backed approach teaches us how to cultivate habits effortlessly by starting with tiny actions. Discover how celebrating small victories and adjusting your environment can pave the way for habits that stick.

If you prefer to watch or listen, Dr. Andrew Huberman, neuroscientist and tenured professor in the department of neurobiology, psychiatry and behavioral sciences, also has this superb podcast episode on the science of making and breaking habits too.

If you have read all the way down here, please consider this a habit worth keeping and take a look at this cool little free tool for planning your own morning routine. ⏰ 💜 

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