This 30-Day Yoga Challenge Will Stretch, Strengthen and Relax You From Head to Toe

One of the biggest misconceptions about modern-day yoga is 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.

To help make yoga more accessible for everyone, we've partnered with Natalia Tabilo, 500-RYT, yoga teacher and creator of Yoga for All Bodies, for our 30-Day Yoga Challenge.

"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 the brain and body benefits of yoga with just a few minutes each day. Keep scrolling for all the details on how to do just that in this month-long challenge.

We completed our last official round of the Yoga Challenge in September 2023, 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 the pose for 30 to 60 seconds, twice a day — whenever you need a break from your desk, a minute away from the kids or a stretch in a particularly tight muscle. These poses help to center you while you move your body and find 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."

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 Twist
3. Shoulder Strap Work
4. Cobra Pose (Bhujangasana)
5. Camel Pose (Ustrasana)
6. Seated Eagle Arms (Garudasana)
7. Seated Wide-Leg Forward Fold (Upavistha Konasana)

1. Cat-Cow
2. Bird Dog
3. Child's Pose (Balasana)
4. Low Lunge (Anjaneyasana)
5. Downward-Facing Dog (Adho Mukha Svanasana)
6. Plank
7. Corpse Pose (Savasana)

1. Mountain Pose (Tadasana)
2. Forward Fold to Half Lift (Uttanasana and Ardha Uttanasana)
3. Chair Pose (Utkatasana)
4. Warrior II (Virabhadrasana II)
5. Side Angle Pose (Utthita Parsvakonasana)
6. Wide-Leg Forward Fold (Prasarita Padottanasana)
7. Tree Pose (Vrksasana)

1. Seated Butterfly Pose (Baddha Konasana)
2. Hand to Big Toe Pose (Supta Padangusthasana)
3. Knees to Chest (Apanasana)
4. Happy Baby (Ananda Balasana)
5. Supine Figure 4 Stretch
6. Yogi Squat (Malasana)
7. Pigeon Pose (Kapotasana)
8. Gentle Heart Opener
9. 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.

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.

Our community of more than 58,000 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.

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 ($9.99, Amazon)
• Wooden-Life Bamboo Yoga Blocks ($27.99, Amazon)
• Prana Verde Yoga Mat ($99, Prana)
• Everyday Yoga High Impact Rectangular Yoga Bolster ($49.98, Everyday Yoga)
• Manduka Equa Yoga Mat Towel ($38.99, Amazon)
• Jade Yoga Harmony Mat ($91.95, Jade Yoga)

‌Shop more yoga products we love:‌

Check your calendar and perform the pose listed each day. Remember to hold it for at least 30 to 60 seconds (or more!) twice at any time 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)

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:‌