Go Relax Challenge

go relax image

December 1-31

In this spiritual wellness challenge, commit to at least five minutes a day to meditation and/or yoga. Follow along with the instructional videos at the bottom of this page featuring your colleagues or practice on your own. 

A few friendly suggestions:

  • Follow along with the videos featuring your colleagues
  • Register for a spiritual care check-in with University Ministry
  • Attend Koret's zoom yoga classes
  • Take a deep breath in and out while listening to a short meditation

Check in every time you relax, whether it's meditating for 5 minutes, taking a yoga class or strolling through nature, all relaxation methods count!

How to Play

  • Visit GoUSFchallenges.org 
  • Register or log in using your USF email address
  • Find the Go Relax Challenge; click "sign up"
  • Starting Dec. 1, a check in button will appear from the challenge page
  • Click "check in" each time you meditate or do yoga for at least 5 minutes through Dec. 31
  • Tag your photos with #GoRelax and #GoUSFCA and get featured on GoUSF's Facebook group and Instagram page

Prizes and Incentives

  • Each week, faculty or staff members will be featured in the GoUSF wellness e-newsletters. The faculty and staff can either send their photo/s to skisylia@usfca.edu with the subject line: Go Relax or they can tag their photo and share how they're relaxing on IG (using tag #GoUSFca)
  • Email GoUSF@usfca.edu to be added to the distribution list.

Videos featuring your Colleagues

Yoga Sun Salutations: Step-by-Step

The Sun Salutation sequence is at the heart of any yoga flow practice. This instructional video, starring USF faculty and staff, is great for beginners because it guides you through the Sun Salutation sequence step-by-step with words and pictures. Push pause on any slide if you need more time to learn the pose.

Yoga Sun Salutations: Guided Flow

Once you have learned the poses or if you have experience practicing yoga, follow along with Juliet Spencer, Biology Professor, and perform the Sun Salutation sequence. Vocal instruction by Rosemary LaPuma, Koret Yoga and Pilates Instructor.


Although many people crave respite from the hectic pace of modern life, it seems that there is no time to even stop and meditate. However, meditation actually slows the perception of time by calming your mind and body and bringing awareness into the present moment. Everyone has five minutes to listen to this peaceful meditation guided by Julia Dowd, University Ministry Director, and created by Jack O’Shaughnessy, Resident Minister.

View information about all videos »