30 Days Home Closing the Day
Yin Yoga before sleep — a daily Yin Yoga + Breath journey that helps you move from your head into your body. At home on your mat, without distraction.
"You are already whole. You just need to feel."
What is the 30-Day Challenge?
The 30-Day Challenge is a free-to-start online journey by Tessa Frunt: 30 days of daily Yin Yoga + breath journey (15–30 min) to gently close your day — at home on your mat. Week 1 is free via email; after that you can continue via the platform (€79, lifetime) or the free email drip.
Table of contents
A different path
In a world that revolves around performance, productivity and always being 'on', we invite you to take another path. No intensity. No goals. Only surrender and trust.
"Week 1 is free. Experience the transformation before you invest. No credit card needed, just your name and email."
Introduction
Welcome Video — Week 1
Introduction by Tessa — 5 minutes
What You Get
30 days daily sessions
15-30 minutes
At home on your mat
no studio, no travel, no pressure
Daily email + WhatsApp
your session delivered to you
Affirmations per session
for evening and night
Video flows
guided by Tessa
Breath guidance
from your head, back into your body
Choose how you want to start
Two ways to begin this journey — choose what fits you best.
Via Email (no account)
Get a new lesson in your inbox every day. No account, no hassle. First 7 days free!
- 7 daily Yin Yoga sessions (video)
- Breath guidance with every session
- Daily affirmations for the evening
- Access via email + WhatsApp
- No credit card needed
Full Platform Access
All 30 days + all other courses, instantly. 24 hours of full access to explore everything.
- All 30 days available immediately
- Access to Chakrareis & Zodiac
- Your progress is saved
- Sign in via magic link
- No credit card needed
The Journey
Each week builds on the previous. Each day a new layer of awareness, presence and connection.
WEEK 1 — FREE
Coming Home to Yourself
Awareness of your breath
The first step is always inward. Learn to know your breath as an anchor. Feel your body without judgment. Sink into trust.
WEEK 2
Opening and Relaxing
Creating space in your whole body
After coming home, your body opens. Hips, shoulders, back — everything can let go. Breath guidance helps you create space.
WEEK 3
Strength and Balance
Feel your body in its strength
With space comes strength. You no longer feel your body as a burden, but as an ally. Balance between effort and surrender.
WEEK 4
Integration and Celebration
Fully perceive your wholeness
The final week is celebration. You've invested 30 days in yourself. That deserves recognition. You are already whole.
Free Tools
Want to start right now?
Open the free breathing timer and do 5 minutes of box breathing — a perfect warm-up for the challenge.
What Participants Say
"Tessa came onto my path at exactly the right moment and we've now been in contact for almost a year through 1-on-1 coaching sessions. She always manages to give me new insights or tools, without needing to know the whole context. That's truly an art. Every session is incredibly valuable and takes me step by step further. And when I lose the overview I think: what would Tessa say? And then I fall back on the many conversations we've already had. Tessa is a listening ear at a distance — she feels like a friend you don't speak to often but who always understands you, with whom you can unreservedly put your feelings on the table, because she always has a helpful answer."
Marije Hulstijn
1-on-1 Coaching • Google review
"Really lovely yoga classes where Tessa gives clear and calm instructions from a beautiful place, turning the whole thing into an inspiring experience. Highly recommended."
Yashodra
Yin Yoga • Google review
"I'm very happy with Spiriators — the 30-day yin yoga at home course suits me really well."
Tonnie Huijbregts
30-Day Challenge • Google review
Frequently Asked Questions
Guidance
Who guides the challenge?
Tessa Frunt
BSc Movement Technology · MRC Doorn · New Nature Yoga · Adem en Stem · YinYoga.com
Tessa Frunt: BSc Movement Technology, rehab (MRC Doorn), Yin/Hatha/Vinyasa (New Nature Yoga), breath coach. Online yin 1:1 (€60), often + coaching. Listed in the YinYoga.com directory.
More about Tessa →Sources & scientific authority
Yoga and yin-like practices for stress, sleep and anxiety: Cramer et al. (2018) — Depression and Anxiety.
Slow breathing and the autonomic nervous system: Zaccaro et al. (2018) — Frontiers in Human Neuroscience.
Breathwork reduces stress, anxiety and depression: Fincham et al. (2023) — Scientific Reports / Nature.
Sudarshan Kriya / connected breathing for stress and PTSD: Brown & Gerbarg (2005) — Journal of Alternative and Complementary Medicine.
Trauma-informed body practice: van der Kolk — The Body Keeps the Score (context voor veilige yin + adem).
We only reference sources we have personally studied and that are relevant to the practice we teach.
Also in the course platform
Pay once — lifetime access to everything.
Pay once — access forever
With one single payment, get access to our entire course platform. All current and future courses, in Dutch and English.
- Lifetime access to all current courses
- Automatic access to all future courses
- Bilingual: every lesson in Dutch and English
- Yin Yoga, Breathwork, Chakra Journey, and more
- At your own pace, from home
Request platform access
Start Free Week 1
We invite you to experience Week 1 for free. No credit card needed, just your name and email.
Ready to consciously close your day?
Start today with Week 1 — free, at home, at your own pace.
Book Your Free Introduction