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Challenge Purpose

Mobility is the foundation that supports strength, endurance, and durability over time. The PATHFINDER Yoga Challenge is designed to reinforce that foundation through intentional, full-body movement.

Rosters who consistently integrate yoga or Pilates into their training see measurable improvements in posture, joint mobility, movement efficiency, and recovery. Whether your goal is to move more powerfully, ruck longer without nagging aches, or reduce downtime from training, mobility work like this is how you build a body that holds up under pressure.

Yoga is also one of the most effective ways to address asymmetries and imbalances created by repetitive motion (like rucking), and it offers a low-impact way to keep training on days when your body needs something restorative. This Challenge gives you the structure to build that capacity.

Program-Specific Requirements

LIFE:

• Complete 12 yoga sessions

• Each session must be at least 20 minutes in duration

• Full-body practices only

FORWARD, ENDURE, ADVANCED:

• Complete 9 yoga sessions

• Each session must be at least 45 minutes in duration

• Full-body practices only

ADVANCED: OCALA / COMPETE / STIRLING / HORIZON:

• This Challenge is not currently included in these program requirements

• Any beneficial physical movement of yoga, including, but not limited to, Ashtanga, Iyengar, Aerial, Hot, Power, Yin and Hatha are acceptable practice disciplines. Pilates is also an approved discipline and can be included as a yoga selection.

Acceptable Practices

Any full-body yoga practice that improves flexibility, mobility, or muscular balance qualifies for this Challenge. Acceptable disciplines include, but aren’t limited to, Ashtanga, Iyengar, Hatha, Yin, Power, Hot, Aerial, and Vinyasa. Pilates is also an approved option and may be used in place of yoga sessions when it emphasizes total-body movement, control, and breathwork.

Standard class lengths are 45 minutes and can be completed in-person or virtually. Classes of this length are widely available at yoga studios, gyms, and through online platform, both free (like YouTube) and paid (such as Peloton, Alo Moves, or ROMWOD). While we encourage you to explore local studio options if possible, PATHFINDER has also curated a list of vetted virtual classes to help you get started.

Program Challenge Requirements

• Life: Approved Challenge. Classes must be 20:00 or longer to count.

• Forward, Endure, Advanced: Approved Challenge. Classes must be 45:00 or longer to count.

• Advanced: Ocala, Compete, Horizon, Stirling: This Challenge is not currently included in these programs.

Suggested YOUTUBE Yoga Options

The following list offers a selection of free online yoga classes that have been reviewed and recommended by PATHFINDER instructors and alumni. We've included a variety of styles, experience levels, and instructors to help you find something that fits your preferences and training goals.

Note: This list is not exhaustive and does not serve as an endorsement of any YouTube channel's additional products or services. If you have a great class recommendation, let us know—we’re always looking to expand this resource.

Morning Yin Yoga | Yogiinmelbourne

Yoga for Low Back and Sciatica Support | David O Yoga

55-Min Veterans Gratitude Practice | Veterans Yoga Practice

Wind Down Yoga for Bedtime / 20 Minutes | Breathe Move Bliss

45-Min Beginners/Intermediate Vinyasa Yoga Practice | Charlie Follows

Total Body Yoga - Deep Stretch | Yoga with Adriene

Yoga for Guys - All Level Yoga | YogiApproved.com (40 minutes, so continue stretching for another five minutes)

45-Minute Total Vinyasa Flow | Two Birds Yoga

Deepen & Flow | Yoga with Adriene

Yoga for Men - Tight Hips Yoga Flow | YogiApproved.com

Total Body Yoga | Sean Vigue Fitness

45 Minute Slow Flow Yoga - Beginner Full Body Vinyasa Yoga | Yoga with Cassandra

45 Minute Everyday Vinyasa Yoga Flow | Lululemon

Basic Guys Yin Yoga | Revive N Thrive

Whole Body Therapeutic Yoga Flow | Revive N Thrive

45 Minute Beginner Vinyasa Flow | Two Birds Yoga

45 Minute Stress Relief Yoga for Beginners | Yoga with Cassandra

Detox Yoga Fusion 1: Upper Body Yoga Workout

Shakti Power Flow | Yoga with Adriene

Full Body Workout | Body By Yoga

Yoga for Self Discipline | Yoga with Adriene

Full Yin Yoga for Men | Revive N Thrive

Restorative Yoga | Total Body Routine | Man Flow Yoga

YOGA CHALLENGE Restrictions

While deeply valuable in their own right, meditation and meditative movement practices are not part of this Challenge.

• Meditation: We encourage all rosters to explore meditation for stress management, emotional regulation, and overall well-being. However, seated or still meditation does not meet the physical movement criteria required for this Challenge.

• Tai Chi, Qigong, and similar practices: Though beneficial for mobility and balance, these disciplines are closer to moving meditation and do not include the postural load, sustained muscular engagement, or breath-to-movement integration found in yoga or Pilates. These practices are not approved for this Challenge.

YOGA CHALLENGE Additional Notes

Yoga is an integrated system of stretching, breath control, and full-body movement designed to promote strength, balance, and resilience. For the purposes of this Challenge, an acceptable session should include sustained movement or posture work that activates the full body, supports muscular recovery, and improves mobility over time.

This Challenge is intended as an adjunct to your main PATHFINDER training. While yoga may technically meet the general workout requirement for the day, we strongly discourage “double-counting” a single yoga session as both a workout and a Yoga Challenge entry. Doing so undermines the intended physical and recovery benefits of incorporating yoga in addition to your standard training.

If you’re managing chronic low back pain, shoulder limitations, or other mobility concerns, choose gentle, restorative, or adaptive yoga sessions. Most styles can be safely modified, but listen to your body. If a movement causes sharp or lingering pain, stop immediately and seek medical advice if symptoms persist.

For questions about adapting yoga to your specific needs, email Amy Petersen at amy@pathfinderrucktraining.com.

Challenge Safety & Restrictions