This 30-Day Yoga Challenge Will Stretch, Strengthen and Relax You From Head to Toe may earn compensation through affiliate links in this story.
This month-long challenge is full of simple variations to help you modify common yoga poses for your individual body and needs.
Image Credit: Creative/Getty Images

Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long.

One of the biggest misconceptions about modern-day yoga is that it's reserved for the lithe, flexible and/or wealthy. If you've 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.


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That's why we've partnered with Natalia Tabilo, yoga teacher and creator of Yoga for All Bodies, for our 30-Day Yoga Challenge: to help make yoga more accessible for everyone.

"My mission is to share the practice from a freedom perspective, giving you options and variations to enjoy the benefits of yoga no matter your age, size, abilities or experience," Tabilo says. "I invite you to explore and decide what feels good today. This way, the decisions you make on the mat translate to life in things like setting boundaries and showing up for yourself."


Even more good news: Yoga doesn't have to take loads of time. You can get brain and body benefits with just a few minutes each day. Keep scrolling for all the details on how to do just that in this month-long challenge.

How the Yoga Challenge Works

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.


"I want you to realize, 'Yes! I can practice yoga!'" Tabilo says. "And practice isn't only the contortions or acrobatics we commonly see portrayed on social media, there's so much more. There's always a variation that will work for you."

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:


  1. Easy Pose (Sukhasana)
  2. Seated Eagle Arms (Garudasana)
  3. Cat-Cow (Chakravakasana)
  4. Child's Pose (Balasana)
  5. Gentle Heart Opener
  6. Bird Dog
  7. Low Lunge (Anjaneyasana)
  1. Cobra Pose (Bhujangasana)
  2. Downward-Facing Dog (Adho Mukha Svanasana)
  3. Plank
  4. Mountain Pose (Tadasana)
  5. Legs Up the Wall (Viparita Karani)
  6. Forward Fold to Half Lift (Uttanasana and Ardha Uttanasana)
  7. Warrior II (Virabhadrasana II)
  1. Side Angle Pose (Utthita Parsvakonasana)
  2. Wide-Leg Forward Fold (Prasarita)
  3. Shoulder Strap Work
  4. Tree Pose (Vrksasana)
  5. Pigeon Pose (Kapotasana)
  6. Chair Pose (Utkatasana)
  7. Seated Twist
  1. Seated Butterfly Pose (Baddha Konasana)
  2. Seated Wide-Leg Forward Fold (Upavistha Konasana)
  3. Camel Pose (Ustrasana)
  4. Yogi Squat (Malasana)
  5. Corpse Pose (Savasana)
  6. Hand to Big Toe Pose (Supta Padangusthasana)
  7. Knees to Chest (Apanasana)
  8. Supine Figure 4 Stretch
  9. Happy Baby (Ananda Balasana)

"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.

Image Credit: Creative

​Get a printer-friendly version of the challenge calendar here.​

How to Join the Yoga Challenge

Step 1: Print and/or Save Your Challenge Calendar

Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do the pose listed, then check off each day as you complete it.

Step 2: Join Our Challenge Facebook Group

Image Credit: Creative

Our community of more than 50,000 members is 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.

Step 3: 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 our recommendations for yoga accessories:

  • Gaiam Yoga Strap (Amazon, $7.98)
  • Wooden-Life Bamboo Yoga Blocks (Amazon, $24.99)
  • Prana E.C.O. Yoga Mat (Prana, $27.50)
  • Everyday Yoga High Impact Rectangular Yoga Bolster (Yoga Outlet, $43.98)
  • Manduka Equa Yoga Mat Towel (Manduka, $40)
  • Jade Yoga Harmony Mat (Jade Yoga, $79.95)


You can also use towels, blankets, books, belts, scarves, foam rollers and other household items you already have in place of these props.

Step 4: Get Flowing

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:

Step 5: 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, such as: