One of the biggest misconceptions about modern-day yoga is that it’s reserved for the lithe, flexible and/or wealthy. If you’ve ever thought to yourself “My body just doesn’t bend that way” or “I don’t have the money or time,” we hear you. But trust us: There is a yoga practice for you and Yoga is for everyone.
How the Yoga Challenge Works
Our next official round of the Yoga Challenge starts November 1, 2022, but you can complete it on your own any time you’d like!
Each day, you’ll do a single yoga pose. You’ll hold it for 30 to 60 seconds at least twice throughout the day. Whenever you need a break from your desk, a minute away from the kids or a stretch in a particularly tight muscle, you can center yourself while moving your body and finding a bit of inner peace.
Here are the 30 poses you’ll do throughout the challenge. The words in parentheses are the Sanskrit names of the positions (aka asanas). For step-by-step instructions for how to do each of these poses, plus variations and modifications, visit the links below:
Week 1
- Easy Pose (Sukhasana)
- Seated Twist
- Alternate Nostril Breathing (Nadi Shodhana Pranayama)
- Cobra Pose (Bhujangasana)
- Camel Pose (Ustrasana)
- Seated Eagle Arms (Garudasana)
- Seated Wide-Leg Forward Fold (Upavistha Konasana)
Week 2
- Cat-Cow
- Bird Dog
- Child’s Pose (Balasana)
- Low Lunge (Anjaneyasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Plank
- Corpse Pose (Savasana)
Week 3
- Mountain Pose (Tadasana)
- Forward Fold to Half Lift (Uttanasana and Ardha Uttanasana)
- Chair Pose (Utkatasana)
- Warrior II (Virabhadrasana II)
- Side Angle Pose (Utthita Parsvakonasana)
- Wide-Leg Forward Fold (Prasarita Padottanasana)
- Tree Pose (Vrksasana)
Week 4
- Seated Butterfly Pose (Baddha Konasana)
- Hand to Big Toe Pose (Supta Padangusthasana)
- Knees to Chest (Apanasana)
- Happy Baby (Ananda Balasana)
- Supine Figure 4 Stretch
- Yogi Squat (Malasana)
- Pigeon Pose (Kapotasana)
- Gentle Heart Opener
- Legs Up the Wall (Viparita Karani)
“Always remember the practice is yours!” Tabilo says. “So give yourself permission to explore, use your props for support [more on those below!] and enjoy your body the way it is today.”
To further emphasize and encourage the use of variations when you need them, some of the illustrations in the challenge calendar below show modified versions of poses. But you can also skip them if you don’t need them! Always do what’s best for your body: If you have an injury, health condition, mobility concern or any other reason that prevents you from practicing a certain pose — or if it just doesn’t feel right for you today — choose one that works better for you instead
How to Join the Yoga Challenge
1. Join Our Challenge Facebook Group
Our community members are here to support and motivate you through this challenge. Tell the group how the day’s pose went, post photos or videos of your practice or share your favorite meme or motivational quote.
2. Grab Your Yoga Mat (and Props)
You don’t need anything but your body for this challenge. But you may want a yoga mat, strap, blocks, towel or bolsters to help ease you into some poses. Don’t have any at home? Shop for nearby
3. Practice
Check your calendar and perform the pose listed each day. Remember to hold it for at least 30 to 60 seconds (or more!) twice throughout the day. Try to breathe in and out evenly through your nose as you sink into the pose.
Check out the links below for details on each week’s poses:
- Week 1 (Days 1 to 7)
- Week 2 (Days 8 to 14)
- Week 3 (Days 15 to 21)
- Week 4 (Days 22 to 30)
4. Celebrate Your Success
You made it to the end of the 30-Day Yoga Challenge! Take some time to appreciate that accomplishment — and let us know how it went in our Challenge Facebook Group.
When you’re ready, keep your momentum going with a new challenge
