Day 29 Beginner Yoga Challenge - The Playful Dolphin for Strong Shoulders and Core

Welcome to Day 29! Dolphin pose!! Seriously see if you can spot the dolphin in the background :)
Welcome to this One Month Beginner Yoga Challenge. New videos will be posted daily at 9 AM EST during the month of May. Pair these videos perfectly with #MayIBeginYoga2016 to support your daily practice and share on Instagram. Videos will publish on the day before the calendar date to give you time to practice and post on IG. Subscribe, comment, like and share to stay involved in the yoga challenge.
We designed this month’s challenge to be the perfect introduction to yoga, just like a 30 Day Yoga Course, but we want ALL levels to join and share their practice. This is the same challenge as last year so it's perfect for those who participated to see how far you've come!
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[@kamhyde40]

My favorite workout when I need a WHOLE body challenge!

[@user-kn2dn]

I always come back to this one when I need to strengthen my shoulders. Thanks to Kino. X

[@annerogersdeanda4800]

Oh boy! What a challenge! Thank you Kino for being my guide ❤️🙏🧘🏼‍♀️

[@jbeanearner]

I am feeling so grateful for you! I have been unable to exercise for nearly 3 years, which has felt like a great loss. You have brought exercise back in to my life and in a far more constructive, spiritual and thus beneficial way. I share you with everyone and have made new and different connections as a result. Who you are is a gift and I am so blessed to be on the receiving end. Namaste!

[@theminimalistninja]

I've been practicing this video every morning for the past two weeks and along with weight lifting and more yoga I feel myself getting stronger and stronger (both mentally and physically). 💪💪 Thank you SO MUCH for this! 🙏❤ I'll be attending your course in Budapest in May 2020 and although it's in about a year, I am so pumped!! 💪❤😎

[@denisovayoga]

There was a dolphin!!!! i seeeee on 23:46 min!!!! Its awesome! and practice are grate

[@victoriaestrada8176]

OMG I saw it!

[@KinoYoga]

Such a blessing!!

[@victoriaestrada8176]

+KinoYoga Omg Hi Kino! I just wanted to say I love your videos! You're so talented, and I'm so inspired. I've been doing yoga for a while now, and you've helped me so much❤️ Thank you. Huge fan

[@kentbyron7608]

What an amazing, generous and effective gift to give to the world, Kino! Your teaching techniques with various poses focusing on an area like shoulders are going deeply into areas I have problems with and I've been doing yoga for 40 years. I imagine if I just practice this one set of videos regularly (30 day challenge) one would not need anything else. Day 29 playful Dolphin pose blew me away it was so effective. It was like I just hired a massage therapist after I was done with that one video... my entire shoulder region was humming. It was as if you fine-tuned a routine just for me. Gratitude! Thank you for these videos. You put a lot of care and work into them.

[@subhasischakrabarti4233]

Thank you for the series! Clarified and corrected so many aspects!

[@karideas6600]

wow that was difficult! amazing that a real dolphin popped by! thank you kino!

[@KinoYoga]

The dolphin was a true blessing :)

[@yailen24]

I couldn't believe seeing the dolphin at 23:46!!! Amazing! Kino you're awesome! Thanks for sharing your experience and expertise!

[@DianeSpencercomedian]

I'm so happy I've made it to day 29!!! Thank you for creating this course, it's great, and the things you say at the reflective moments are so nice and calming.

[@brittlong5392]

The dolphin heard your call! That's the coolest thing ever!

[@angelabadalamenti1754]

I was needing this for my shoulders to build up more strength! Its great! Thak you!

[@KinoYoga]

Great to hear :)

[@angelabadalamenti1754]

Its so great and the timing! Just saw the dolphin! ;))

[@jessierose5632]

My shoulders burn SOOOO good! Thank you for a fun and challenging practice. This class is for anyone who wants strong and beautiful arms.

[@inmimisbowl]

Thank you again Kino. Yesterday I felt weak practicing the tripod headstand, but today I feel strong in dolphin pose. Both poses require arm strength, but they are still so different. Thanks for guiding us on this yoga journey.

[@krystaldodson7367]

This might be my favorite video from the whole challenge!! Thank you for the challenge and support Kino!

[@KinoYoga]

Awesome!!!

[@romas549]

Kino thank you for this challenge. I have been holding back on these last two days because I don't want this to end! The feeling is like waking up to a new Christmas present every morning! What' surprise is awaiting me today:) and then I love when you throw in some surprise poses into the video! And thank you so much for the beautiful message you share with us towards the end of the video. I felt like you were speaking right to me. Kino you are a beautiful and compassionate being, inside and out , and I am so thankful you spent these 30 days sharing yoga and its teachings with us. I'm forever grateful and will use it lifelong!

[@KinoYoga]

Thank you so much! Keep practicing. And... you're welcome to start the challenge over from day 1 again to check in your progress.

[@romas549]

+KinoYoga I most definitely will. I will keep practicing and trying to get stronger and more confident in my own body little by little .You are my inspiration! I am trying to come to your event in Chicago but it is currently full. I was so sad. I am on wait list for it. It will be such an honor to meet you and practice with you in person.

[@samtem77]

I just completed this 30 day workshop and it was just amazing. Just one suggestion if possiable, please do a seperate video on diet which yogis follow. Pranam Gurudev

[@lalu8051]

This longer videos are great. Thank you for hosting ths beautiful challenge.

[@KinoYoga]

So great to hear :)

[@AiXueXi92xx]

I was able to succeed in this new pose because of your awesome teaching. You are truly the best teacher! Many thanks!

[@KinoYoga]

So great to hear!!

[@lealou1092]

I would love to see a video that would be a beginners guide of what exercises, poses, and stretches we should be doing everyday to go along with this guide and your other videos. I know you do a few things in different videos and it seems like doing certain things daily would be helpful to our yoga journey and growth. Not actual poses but prep work.

[@keilahernandez3292]

Thank you so much for this! i love your videos and your beautiful messages. i do have one question, am i the only one who gets burnt elbows? i dont know if im doing something wrong or if its just my mat but it seems like when i do the dolphin my elbows get major rug..err..mat-burn. Any tips?

[@MsChristijo]

I think this was my favorite day of all from the challenge. I'm still practicing Kino! Thanks again for everything, Kino!

[@KinoYoga]

So good to hear :)

[@evolve9118]

Wow ..... Great strength builder for the shoulders just what I needed ... Thank you

[@KinoYoga]

You're welcome! Keep practicing :)

[@monicadaiglerealtor]

I saw the dolphin!!! wow that's amazing! Thanks Ms Kino!❤🌠

[@KinoYoga]

The dolphin was magical!!!

[@shabirahmed2342]

wonderful yoga.

[@arianncook6244]

I'm so glad I found these! This was perfect, I've been working on forearm balance so I love more ways to build strength in my shoulders. I'm so excited to go back and try your other videos for the month! Your IG account is what inspired me to really get into yoga, I saw through your photos the strength, beauty and freedom from practicing yoga and it's blessed my life so much on just the last year. Thank you for sharing Kino!!!

[@KinoYoga]

Great to hear, keep practicing :)

[@elmirabrandt7102]

Wow loved it! This month has been really a strength journey for me, both physical and mental. Mental strength comes for me when I am at that moment in the pose when I want to let go and get out of the pose, but instead I am not giving up and staying in the pose for at least a few more seconds (if that makes sense). Beautiful practice and beautiful wisdom inspirational words Kino! Namaste

[@KinoYoga]

So good to hear that you stuck with the practice this month!

[@1986dxd]

third time doing this video and I'm glad of results I did it better 😊

[@keving1936]

Wow. Dolphin pose! That was challenging and sweaty. Unfortunately had to talk a few days away from practicing due to slight injury. I'm so glad to hear there is another class in addition to all these videos you've shared. I'm looking forward to day 30 and traditional practice. I'm really new to this experience but plan to make this part of my life. I feel so much better after this short time of practice. I love the message to keep practicing with things that are difficult. Again...thank you so much for sharing these videos!

[@KinoYoga]

Thanks for joining the challenge :) Keep practicing!

[@usemler]

There is a Dolphin, as you wished, Kino. At 23:47. Great!! Love your Videos, you really make it easy to practice and i am very motivated through your kind of teaching. Best for you Kino!!

[@KinoYoga]

You saw it!!! What a blessing :)

[@lealou1092]

usemler Ahh! I missed it! So glad you caught that! Next time I will look for it!!!

[@lealou1092]

usemler I think the dolphin got excited about the yoga course!

[@dpw1989]

You were speaking dolphin! Great vid... I have strong shoulders but dolphin arms are especially challenging!

[@Zhadyre]

This practice was savage and i loved it! 😃❤❤❤

[@marinaaxenova8373]

Hi dear Kino! I am so greatful to you for this month's challenge and for all your videos!!!... My body is changing and I like it so much. I start my day with practicing yoga with you and it became a part of me. I become stronger and my mind is getting stronger too. It's everything like you say. I never looked so fit as I am now. And it's in progress:) I am still rather weak in hands, it's ok however and it;s perfect for today! I started to feel better my body and myself. I like all changes that happen step by step. A downward facing dog is challenging for me. My hands are slipping all the time, I can't rest... Maybe I should change the mat. Thank you SO MUCH!! You are making the world better! I love you! I love yoga!:)

[@KinoYoga]

Your hands are slipping? There's a good solution to that. It's usually the yoga mat. If you have a towel down to start with it needs to be wet to prevent you from sliding. Otherwise you might want to get a better mat that won't let you slide.

[@marinaaxenova8373]

Thank you, Kino!:) I will try that tomorrow morning). Thank you once again for your kindness, infinity, calmness:)

[@antaresjelena]

worked all 30 days and now I am ready to do it again. I am stronger and more flexible than when I started but I will benefit from another month

[@mirasmom]

Thank you so much!!! Your videos are really inspiring me to go deeper into yoga. Thank you for this wonderful gift!!

[@KinoYoga]

That's awesome! Keep practicing :)

[@christypapadopoulou1649]

Hi Kino!!! This was tough! I am taking your advice and will continue to use your videos every day starting from the beginning. No matter how long I've been practicing yoga, I still have a far way to go!! Thank you for your awesome work!😚😚

[@KinoYoga]

That's awesome, keep practicing :)

[@deepankarparashar1881]

I'm gonna give this a try to get stronger shoulders for my weight training hope it'll help. Thanks kino

[@KinoYoga]

Let m know how it goes :)

[@maiajenik5726]

thank you kino for your generosity ♥

[@kaynaleemendozatrujillo4261]

This practice got my shoulders burning! I loved it :) haha thank you Kino!! :)

[@KinoYoga]

That means you're getting stronger! Return the video often :)

[@shebee78]

Love practising this Challange, just done it again!

[@KinoYoga]

Awesome!!

[@KaraCamilleDelonas]

I always love your messages at the end and i love these longer videos.

[@KinoYoga]

Thanks so much :)

[@lyddtoh]

Thanks for this! Love how each flow builds up into the pose one baby step at a time. Dolphin is one of those I've always found challenging since I don't have a lot of upper body and arm strength. Thank you for breaking it down nicely (:

[@KinoYoga]

You're welcome! Keep practicing :)

[@y.s.4693]

Dolphin does actually appear in the background at 23:46. Amazing timing by the beautiful creature!

[@mariacarballojonatanluque157]

Good morning Kino, I went back to this video to get my core and shoulders stronger before to start trying to do the hand stand. Is this a good video for that? Of course I can’t do the same as you at the moment, but I will practice this one every day until I feel confident to try a hand stand. What do you think! Thanks for sharing. Kisses from Edinburgh. Xxx

[@TeriMurphyteriamurphy]

Thank you so so so much, Kino!! I love practicing with you. I've been practicing six days a week and just hit SIX MONTHS of consistent practice!!! My life feels so different - not just asanas, but my heart and mind, too. I am struggling with this pose so much. My forearms really don't want to lie flat, even warmed up and after my primary practice. I'm keeping on practicing no matter what and have faith that it will come. I would love to know if you have any suggestions for this (and of course jump back and through, my goal for primary!!!) Love and light, Kino!! Thank you for helping yoga to be accessible and understandable to us.

[@KinoYoga]

The tips are all in the videos :) The magic secret is just to keep practicing :)

[@virginiasanida1586]

This practice made a good job on me! Thank you!

[@tinalusiany]

Hi there kino.... my shoulders are reaaaaallllyyyyyy tired right now. I tried to do the full pose every time. but as the challenge getting tougher I think I can't do this. How you balance the strong mind with the tuning in to your inner body? I am afraid that it is just my laziness to get those muscles burn, get sweaty, and tired instead of the shout of my inner body telling this is enough.

[@vanessa321]

Thank you Kino! What is the position of the elbows? You said a v-shape? Or straight? I was looking for inner strengh and receive the answer!

[@Christinelycerod]

I lift weights on a regular basis but this workout killed me. Never have I had to stop and pause a video so much to catch my breath.

[@wonderfront]

I've always been embarrassed by how weak my upper body is, but these videos are helping me to turn that around.

[@KinoYoga]

Just keep practicing :)

[@evayoga0]

Hi Kino!! Your videos help me very much, I love it, and I saw a dolphin in minute 23 and 24, awesomeee!!

[@KinoYoga]

So cool!!!!

[@meganreddix9896]

Loved this! Great prep for forearm stands!

[@KinoYoga]

These were hard for me when I first started!!

[@daveh6941]

wow Kino, exhausting, but good exhausting. You are strong, You make me think how weak I am. I need to work on my body, strength exercises. Thank you Kino, for a wonderful Month, I will miss these videos. Lots of love from your virtual student. NAMASTE

[@KinoYoga]

Slowly, slowly, you're getting stronger :)

[@daveh6941]

thank you so much for your words of encouragement. How strange it is that the ones that enter our lives that are not directly related to us, are the ones that are more possitive. At least in my world. NAMASTE

[@liukang85]

The side twisting movement really messes up my feet. Too much weight on the outer sides in the start if each twist. Maybe this isn't too suitable unless you're a real lightweight. I'm 75kilo-ish.. Is there any alternative?

[@nokphatanaprathip4707]

Thanks I love your practice Please send the link day 1

[@AYABERLIN-ashtanga-yoga]

super nice! this one might be my favorite one !

[@KinoYoga]

Thanks!!

[@MihaelaIonescuMimi]

Dolphin was really challenging, especially during the alternate hands, the lower back hurt, I guess because I need to strengthen core and upper body. Practice practice practice. Namaste.

[@KinoYoga]

That's exactly the right attitude. It will get better with practice.

[@saveyourselves5923]

Had to take a rest a few times because I'd already done your Befit strength video beforehand, was that wise? My shoulders are gonna love me tomorrow...

[@lovelifementoring5399]

wow that was an incredible challenge! Thank you x

[@KinoYoga]

Thanks for joining the challenge :)

[@tmarion32]

Thank u, feeling stronger after 30 days

[@KinoYoga]

Great to hear! Keep practicing and you will only get stronger :)

[@WolfMoon]

This was tough for me, because we transported tiles this week so my shoulders and arms were super tired. But I got through the practice and it makes me so happy and I feel so strong 💪🏻 Thank you so much! BTW I found it wonderful that a dolphin showed up at 23:47 They're such wonderful creatures 🐬

[@linseyc.6602]

Hi Kino, I need help troubleshooting my dolphin pose. Your pose at 21: 00 looks like your elbow to shoulder hip to foot form an upside down V shape. When I try this my shoulders are forward and not in a straight line with my elbow to hip, also I can't get my feet close or heels down. What is the problem? How can I work on fixing it?

[@KinoYoga]

I’ll be doing a tutorial on dolphin pose soon. Stay tuned!

[@MsChristijo]

Hi Kino. As usual this was ffantastic. I know you are super busy, but I have just one question. I can do headstand with my forearms on the ground and my hands clasped, in a triangle... from here I am actually strong enough to push up into a forearm balance WHILE I AM UPSIDE DOWN, But for some reason, I cannot do it with my hands flat, like in dolphin, the way you showed ius today. So I guess my question is, is it better to keep your hands flat, or is it safe to clasp your hands while doing the inversions on your forearms? THANK YOU Kino!

[@KinoYoga]

You can clasp your hands for now, but later as your shoulders get stronger you can open them. As always, keep prancing and all is coming :)

[@MsChristijo]

***** THANK YOU.

[@solarwind1985]

Great class Kino!

[@KinoYoga]

thanks :)

[@nickkno2467]

In total admiration of your side planks at 13:58 especially with the backlight. Your legs totally possess that ideal definition and dimension many strive for. Those acute angled downward dogs at 20:52 really accentuate the drama their profile outline. Beautiful control...a figure I would come to expect from even a contemporary style dancer, able to make a distinct connection with the encompassing atmosphere.

[@KinoYoga]

Thanks :)

[@andrealovato5224]

Thanks these are willing help videos

[@KinoYoga]

great to hear :)

[@ume902umeko]

This was seriously hard to do but really loved the challenge. Found my elbows going out but did feel better the 2nd time around.

[@KinoYoga]

Keep practicing and return to this video often :)

[@axllil]

This morning i woke up and spent three hours picking over a half a ton of potatos on a farm and still this was harder,thanks kino :D

[@KinoYoga]

Wow!!!

[@vanisduniya4035]

hi dear u r really doing well..also tell us abt some movement for hips

[@DanielleDeutschTV]

Yikes! This is my hardest day of the challenge so far. Now I feel some tingling or something in my right shoulder/back area. I gave myself a big hug to help release it. 💓😅 Almost feels like the wind was knocked out slightly on the right side. Left side is fine. 😆😂 When you put your elbows down from high plank I felt like my butt was going up too high and I didn't know if I had my feet in the right spot. Actually most the practice I was shimmying back and forth on the mat to get in a good spot. 😜 Thank you, Kino. 🙏

[@KinoYoga]

That sounds like you're doing the work of the practice. If you need to shift your feet around, no problem. Keep practicing and remember not to push too hard.

[@valentinaloan8817]

hello kino! i wonder if you breathe do you use only nose, or mouth? or inhale with nose and exhale through mouth? thanks! 😊

[@KinoYoga]

Inhale and exhale through the nose

[@valentinaloan8817]

+KinoYoga Thankyou so muchh Kino! ur my inspiration 😇

[@dogsrock1594]

[@KinoYoga]

Awesome! Keep practicing :)

[@limbengwee2411]

If anyone has chronic shoulder tightness/pain, follow the practice and you will be healed. I wish I had come across this video earlier.

[@KinoYoga]

So glad this was helpful

[@jdthakid2]

thanks kino ✌

[@angelesyogini5792]

So beautiful🙏🏻💕

[@karlerikkarlsson9820]

Whare?

[@saveyourselves5923]

owwwww! Is it over yeeeet?!

[@juniettebermudez2827]

Loved it! However I wouldnt classify as a "beginner" video at all!

[@KinoYoga]

I agree with you and I have many more newer fully total beginner videos now

[@GABellatoday]

very strong morning!👍

[@KinoYoga]

Nice! Keep practicing :)

[@ruby07241]

You mean people learn chattarunga in 30 days?

[@kajouming]

This was a great practice. It was tough and I sweated a lot, but I feel a lot stronger today. It's been a great journey. Thank you so much Kino for the practice. you are amazing!!

[@KinoYoga]

Thanks, keep practicing :)

[@zeineb2263]

Day 29 done ❤

[@KinoYoga]

Great work!

[@leti6791]

hello Kino! omg!! this is my enemy, all forearm stuff! in fact, even child pose is painful to me 🙀i've done your video it was not playful at all, I nearly died there 💀💀👻👻😂😂😂 I will practice dolphin and forearm stand everyday now, I cannot avoid it anymore I guess 😂 tks 💟💟💟

[@KinoYoga]

Practice, practice and more practice....

[@leti6791]

+KinoYoga I will! 😊🙏

[@solarwind1985]

The hardest thing for me is the full lotus, for some reason that is hard for me to get down.

[@KinoYoga]

Not only for you... that's hard for many people!

[@giangleki]

thanks Kino so much. i was so uncofindent about my big legs. i have the same body like you. When i saw 28 videos of yours, i think god give me a good shape because i see you so so gorgeous

[@KinoYoga]

How awesome!!

[@colorworld9492]

DOLPHINS

[@MAXRAY_73]

i love you

[@jorgecosta7832]

😘😘🙏😘😘

[@katjabessonova9834]

cutie

[@saveyourselves5923]

This is worse than giving birth!

[@Glosh-d]

😂😂😂i don’t know how giving birth feels like but you got me cracking on this😂😂😂😂😂😂

[@zeineb2263]

Ok now I no more afraid from giving birth😂😂

[@katie.freitas]

😂😂😂😂😂

[@nirmanikarunarathna2803]

💕💕💕💕💕🌼😘🙋

[@vanisduniya4035]

tell us abt gud hips

[@ericx1235]

Another playful dolphin appears at 23:46 and 24:05.

[@KinoYoga]

So cool that you see it!!!!

[@marcoschavez2076]

🙅🙅🙅🙅

[@marizetecosta1979]

bjs linda

[@mukundithabelo483]

You’re very demotivating. I’m advanced in my yoga practice and I just wanted to try something different today, I could do all your poses. But whenever you said “its really hard” or “its really challenging” too many times you take away from the experience of yoga. Your yoga classes are really fun but I think you should be a bit more calm and encouraging

[@johnnythecarnut6726]

beautiful,pretty and hott, mmmm

[@Maverick182full]

God you are sooo fine!!!