21-Day Yoga Challenge for Beginners

Have you ever had the intention of practicing yoga at home? But found it hard to put this intention into practice?

This 21-day yoga challenge is designed for beginners to help you develop a daily yoga practice at home.

The yoga challenge includes seven short yoga sequences (10-20 minutes long) suitable for all levels, including complete beginners. I've created a free guided YouTube video for each yoga sequence that will take you step-by-step through each yoga practice.

Each day focuses on a different area of the body or aspect of yoga, breathing, and meditation. By practicing each day, you should improve your flexibility, strength, balance, and ability to relax.

Why Should You Join This Yoga Challenge? And How Does it Work?

It takes 21 days to develop a new habit. A yoga challenge can be a fun way to help you create a new routine and start to develop a more consistent home yoga practice.

I suggest that you aim to do one of the short practices each day. If you miss a day, don't get discouraged—just continue again the next day. Once you've completed the first seven days of yoga, see if you can continue the yoga challenge for another two weeks. Practicing each of the sequences three times over 21 days.

During the yoga challenge, you can be guided by the seven free YouTube videos or practice on your own using the cheat sheets with pictures of the yoga poses in the sequence, which you can download from my free yoga practice workbook.

After the 21-day yoga challenge, I hope you feel inspired to continue a regular home yoga practice.

Day 1: Sun Salutations and Savasana

Day 1 of the yoga challenge is focused on learning and practicing Sun Salutations (Surya Namaskara) to build flexibility and strength, learn how to have a flowing breath and link your movement with your breath. This is followed by relaxation on your back (Savasana) to help you relax, unwind, and become more aware of sensations in your body and breath.

This short yoga practice will help you start integrating yoga into your daily routine. If you have less than 15 minutes, practice a few rounds of Sun Salutations or skip ahead for relaxation in Savasana!

Day 2: Standing Poses

Day 2 of the yoga challenge focuses on a series of eight standing poses that build flexibility, strength, and balance. We'll stay for five deep and steady breaths in each pose.

These standing poses can be practiced alone as a complete practice. But if you have more time, you could choose to start with a few Sun Salutations, as practiced on day one, and then follow on with this sequence of standing poses.

Day 3: Forward Bends

Day 3 of the 21-day yoga challenge is focused on a series of half-Sun Salutations, followed by eight forward bends to help lengthen your hamstrings and open your hips. We'll be pausing for five deep and steady breaths in each pose.

If you're experiencing an intense stretch in your hamstrings, bend your knees a little to ease the sensation. Focus on keeping the front of your body long and your belly engaged while relaxing your head and neck.

Day 4: Shoulder Openers and Backbends

Day 4 focuses on shoulder openers and backbends to create space in the front of your body. You'll be guided through a series of yoga poses focused on opening your shoulders to prepare you to practice a series of backbends.

In this sequence, it's recommended to use a chair for one of the poses, but if you don't have one handy, you could use the arm of a sofa or table instead. Keep your belly firm throughout to protect your lower back. If you're feeling unpleasant sensations in your back, don't go as deep into the poses.

Day 5: Twists

Day 5 of the beginner yoga challenge is focused on twists to rotate your spine and release tension from your back. You'll be guided through a series of yoga poses focusing on twisting the body while maintaining length through the spine with a steady breath.

In deeper twists, it can be tempting to hold your breath. Therefore, do your best to breathe deeply in and out of your nose in this yoga practice. Use your inhale to lengthen through the spine, and exhale to twist a little deeper.

Day 6: Hip Openers

Day 6 is focused on hip openers. You'll be guided through a series of hip openers that open the outer hip, hip flexors, and inner thighs. Allow your body to relax into the poses, focusing on releasing with every exhale.

During this practice, you can let your body soften and relax. This will be particularly helpful if you're feeling intense tightness in your hips or are feeling a bit stressed.

Day 7: Gentle Yoga

Day 7 of the 21-day yoga challenge is focused on gentle yoga and relaxation. In this sequence, each pose can be held a bit longer, allowing your body to relax into each pose so that your body slowly opens. Focus on watching your breath throughout the practice. This will gradually build your ability to concentrate and help prepare you for meditation.

After the other more active yoga practice days, day 7 invites the opposite. Allowing you to let go completely.

Three Tips for Success

Need a little extra help to get going with your 21-day yoga challenge? Try the following three tips to set you up for success.

(1) Practice a Little Bit Every Day

Make a commitment to yourself to practice a little bit daily to see the biggest benefits in flexibilty. If you manage to practice at least 5 minutes every day, that's fantastic! Even if it's only 3 or 4 days a week, you're still doing a great job and developing a regular home practice routine. 

(2) Encourage a Friend or Family Member to Join You

Why not encourage a friend or family member to do the yoga challenge with you? Even if you cannot practice in the same place, it can be motivating to do something together. Simply telling a loved one about your intention to do the yoga challenge can help you feel more inspired to complete it.

(3) Find a Regular Time to Practice

Find a regular time of day that suits your schedule to practice. You might get up 15 minutes earlier to fit your yoga practice in. You can also find time during your lunch break, after work or even after dinner. Finding a period in your day when you can regularly do yoga will make it easier to continue as a daily habit.

Good luck with your yoga home practice journey!

Happy practicing,

💛​ Irene

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Receive Personal Guidance from Irene

Would you like personal guidance to help dive deeper into your yoga practice?

Email Irene via info@antarayoga.nl to book your free consultation call and discuss what type of private class would best suit your needs.

Start a Home Yoga Practice

Do you want to develop a home yoga practice but not sure where to start? Follow the three steps in this free guide to start practicing yoga consistently at home.

Complete your details below to receive your free guide with tips for a home yoga practice. In this guide you'll also receive cheat sheets and links to guided videos for seven short sequences, as well as a practice calendar to get started.