🧘♀️ Step-by-Step 7-Day Beginner Yoga Challenge
Kickstart your yoga journey with this 7-day beginner challenge! This program will help you increase flexibility, reduce stress, strengthen your body, and cultivate mindfulness. Each day features easy poses perfect for absolute beginners.
Day 1: Breathing & Relaxation
Sukhasana (Easy Pose) - 3 minutes
Sit comfortably, cross-legged, with your spine straight. Focus on deep, slow breaths to calm your mind.
Seated Side Stretch - 2 minutes each side
Gently stretch your sides to release tension and improve flexibility.
Cat-Cow Pose - 5 rounds
Move between arching and rounding your back to increase spinal flexibility and awaken your body.
Savasana (Corpse Pose) - 5 minutes
Lie flat, close your eyes, and fully relax to integrate the benefits of Day 1.
Day 2: Gentle Stretching & Spine Mobility
Mountain Pose - 1 minute
Stand tall and engage your core. Improve posture and balance.
Forward Fold - 3 breaths
Stretch hamstrings and release back tension with a gentle hinge from the hips.
Downward Dog - 5 breaths
Stretch spine and legs while improving circulation and shoulder strength.
Child’s Pose - 3 minutes
Relax the back and shoulders, allowing your body to recharge.
Day 3: Core & Balance Basics
Plank Pose - 20-30 sec
Strengthen core, arms, and shoulders while maintaining a straight line from head to heels.
Cobra Pose - 5 breaths
Open chest and strengthen back muscles by lifting your torso off the floor.
Tree Pose - 30 sec each side
Improve balance, posture, and concentration while standing tall on one leg.
Seated Twist - 2 min
Release spinal tension and gently stretch your back muscles.
Day 4: Hip & Leg Flexibility
Butterfly Pose - 2 min
Open hips and inner thighs for improved flexibility and reduced tension.
Low Lunge - 1 min each side
Stretch hip flexors and strengthen legs gently.
Pigeon Pose - 1 min each side
Deeply open hips and relieve lower back tension.
Legs-Up-the-Wall Pose - 5 min
Relax, improve circulation, and reduce leg swelling.
Day 5: Strength & Posture
Mountain Pose with Arm Raises - 1 min
Stretch spine, shoulders, and engage core for strength and posture improvement.
Warrior I - 30 sec each side
Strengthen legs, shoulders, and back while improving focus and balance.
Warrior II - 30 sec each side
Open arms wide and strengthen legs while maintaining proper posture.
Bridge Pose - 5 breaths
Strengthen glutes, legs, and spine while opening the chest.
Day 6: Relaxation & Stress Relief
Cat-Cow - 5 rounds
Release tension and mobilize the spine for a relaxed body and mind.
Seated Forward Bend - 2 min
Stretch back and hamstrings, calming the nervous system.
Supine Twist - 2 min each side
Gently twist to release spinal tension and promote digestion.
Savasana - 5-7 min
Fully relax and integrate the benefits of the day's practice.
Day 7: Full Body Flow
Full Flow Sequence
Combine all learned poses (Mountain, Forward Fold, Downward Dog, Plank, Cobra, Child’s Pose, Savasana). Repeat 2–3 rounds to strengthen, stretch, and balance the body.
Tips for Success
- Practice consistently at the same time each day.
- Listen to your body and avoid overexertion.
- Stay hydrated and eat lightly before practice.
- Create a calm, distraction-free environment.
- Track progress and celebrate achievements.
Watch Guided Video by YogaEndless
Yoga is a journey of progress, not perfection. Follow this 7-day challenge and let YogaEndless guide you step by step!