30 Day Yoga Challenge for Beginners

Whether you want to lose weight, be more active or just need to  relax, yoga is a fantastic workout everyone can try. This 30 day yoga challenge for beginners is where I began my yoga journey when I had zero experience and could barely stand up straight without falling over. Now…well, I wouldn’t call myself a yogi, but I’m a lot better than I was on day 1. Long story short – if I can do this 30 day yoga challenge for beginners, so can you!

This 30 day yoga challenge for beginners is an awesome place to begin your yoga journey! Each video is just 10-15 minutes long and is done at a beginners pace. Better yet, you don't need any special equipment and can do the whole challenge from home!

Stop for just one sec. I want to point out right now that this isn’t a sponsored post or anything. I genuinely love this 30 day yoga challenge for beginners video class and want to share it with you.

You’ll this free 30 day yoga challenge for beginners by searching on YouTube. Or you can just scroll down to the bottom of this post where I’ve embedded all the videos. Don’t forget to add this page to your favorites or pin it so you can check back for each lesson!

These classes are run by a super-friendly woman named Jess Rose from Do You Yoga who clearly explains each of the postures and does them at the same time as you. This way you can watch and copy her so you know you’re doing them right.

This 30 day yoga challenge for beginners is an awesome place to begin your yoga journey! Each video is just 10-15 minutes long and is done at a beginners pace. Better yet, you don't need any special equipment and can do the whole challenge from home!

There’s one video to correspond to each day. All you have to do is complete one of the videos each day in the comfort of your own home when you’ve got a few minutes to yourself. That’s so much quicker and easier than going to the gym and paying to join a yoga class that you’ll never actually have the time to attend, right?

Each video is 10-20 minutes long, so you’ll always be able to squeeze in a quick video. No matter how busy your day is! If you do miss a class or two, just catch up the following day by doing two videos back-to-back. I won’t tell – promise!

To give you a quick overview, here’s what’s covered in the 30 day yoga challenge for beginners:

Day 1: intro to yoga (great beginning) Day 2: stretching hamstrings Day 3: core strengthening (ouch!)
Day 4: for great posture Day 5: flexibility in the spine (great if you’re sat at a desk all day) Day 6: sun salutations (my favorite!)
Day 7: ease lower back pain Day 8: seated flexibility Day 9: balance (I so needed this)
Day 10: standing poses for hips Day 11: shoulder opening Day 12: side body stretch
Day 13: emotional release (a bit weird at first, but stick with it) Day 14: twists Day 15: hamstrings and inner thighs
Day 16: lunging yoga poses Day 17: beginner back bends Day 18: pigeon pose variations (so helpful if your legs just won’t bend properly like mine)
Day 19: energizing yoga flow (exhausting, but fun!) Day 20: twisting yoga flow Day 21: on your back
Day 22: flexibility in the hamstrings Day 23: standing eagle yoga flow Day 24: half moon yoga flow
Day 25: restorative yoga (so relaxing you’ll fall asleep!) Day 26: feel good flow Day 27: for the shoulders
Day 28: calming meditation Day 29: beginner inversions Day 30: challenge flow

There’s absolutely loads going on! So if you’re totally yoga newbie, you can easily find what you love and what you don’t. You can see from the comments in brackets which ones I love the most.

This 30 day yoga challenge for beginners is an awesome place to begin your yoga journey! Each video is just 10-15 minutes long and is done at a beginners pace. Better yet, you don't need any special equipment and can do the whole challenge from home!

There’s a background story with me and this 30 day yoga challenge for beginners. It’s the reason I’m so determined to complete it this month. This will be the 4th time I’ve attempted this challenge. The first 2 times I quit because I skipped too many days to catch up. But the 3rd time? It nearly drove me insane!

One thing I love to do is start a 30 day fitness challenge 30 days before I go on holiday. It’s like a countdown I do to up the anticipation of going on vacation even more. One month before we went to India in spring 2015, I began this yoga challenge.

I stuck with it and did one video every single day. The day before we were due to fly, the internet went down in our whole village. I figured it would come back on again in a few hours, so no big deal.

I didn’t have 3G on my phone. So I planned to wait until the internet came back on, finish up the work I needed to do  and then complete that one final yoga class. But the internet never came back on!

Seriously, it felt like the yoga gods were against me. There was nothing I could do. 29/30 yoga videos is the best I’ve ever done, but this time I am 100% adamant that I am going to see it through. Even if the internet cuts off and I do the final video in front of strangers at my local cafe, I am going to finish this challenge this month!

30 Day Yoga Challenge for Beginners

I absolutely love hearing about your progress. So feel free to leave me comments below, telling me how you’re getting on!

When you rock it and want another yoga workout, try this 28 day yoga challenge.


  1. OMG I just finished this challenge I loved it! I’ve been practicing for about 3 years but I still feel like I just started when it comes to certain things. I found this helped me refocus my long term goal in becoming a Yogii

  2. I am about to start this challenge & I am so excited to begin!! I have had ankle issues my whole life, but lately they’ve been getting worse. I remembered when I used to dance that it really helped strengthen them. I figured yoga would be similar in helping my ankles. I found your video & knew it was just the thing I needed. I’ll let you know at the end of 30 days how it went 😀

    • Hello I like the video. I will try this one as well. I have a bad knee and since I started doing yoga it’s stronger. I am happy with the results. Consistency will be the real test for me

  3. I did my first yoga video today and I love it. So tomorrow April 19th I will be doing the 30 day challange. I am very out of shape, I work in a office where I sit behinde a desk every day. So I’m tired of feeling tired and not comfortable with me anymore.

  4. I am on day 6 of this challenge and I have found that I love yoga. It’s my first time trying it and can’t do all of the poses but I am getting better at it everyday. I sit behind a desk all day and have for 10 years , and now I have osteoarthritis and yoga is helping releave some of the pain. Can’t wait to see how well I will be in a year.

    • Don’t worry Barbie – you’re not alone! You know on Day 1 when Erin does the cross-legged pose? I couldn’t do that then and I still can’t do it now! I’m so happy to hear that yoga is helping you manage your pain. It’s always wonderful when you try something new and it works out! 🙂

  5. Heya was on day 3 really enjoying this 30 day challenge but for some reason it has came up that it is now private how do I see the rest please help…..

  6. I want to try the yoga challenge but cannot open the vid on youtube. A message saying ‘ private video’ keeps popping up.

  7. Hi Saxone, Laura, susan chesworth, Ammie and Jen R, if you click the video link and open in a new window or tab, you’ll come across the videos on the right side, just keep clicking and subscribe and it should work out fine! I’m about to try this challenge as I was looking for something similar, so hopefully this works! Good luck and Namaste ladies!

  8. Ooh, yay! Thankyou for sharing the videos and thankyou for all your stories and advice above too. I am starting this tomorrow.
    Am very excited, as I haven’t ever successfully completed anything in my life- apart from pregnancy. Lol! Seven years later, a ton of health complaints and a new mind set (about being 31 and being comfortable being me) have all aligned and I want to start trying for another baby with my husband. Yoga will be a fab way to start! So blessed to of come across your pin! Thankyou, thankyou, thankyou! Xx.

    • Thanks so much for stopping by, Mrs Leathers! I hope you love this yoga challenge as much as I do. If I can complete it from start to finish, I’m sure you can, too!

  9. Hi there ,I suffer from c o p d which is a lung condition . I have been told that maybe yoga could help me . I can’t run jump or do any exercise that is too strenuous . I am 64 years old and could do home exercises . My strength is poor but I feel maybe some of the movements would benefit me .i take 4 inhalers a day .what do you think ? Am I a hopeless cause ?

    • Hi Carol, so happy to have you here. Of course you’re not a hopeless cause! If you haven’t already, I definitely recommend you give this yoga challenge a try. You can pause it and re-start it as many times as you like so you can follow along at your own pace. That’s what I do. 🙂

    • Hey Jackie. There’s no link to click to join. Just play the videos to see the classes. The first video is a sort of intro thing, but after that, each video is a yoga class 🙂

  10. Hi I just found this on Pinterest and I’m going to start, this will really help with my new years resolution and it will help me to get better at yoga. Thanks.
    Also can you recommend any yoga positions to help with shoulder and neck pain please.

    • Thanks so much for stopping by, Laura! This yoga video series is the one that got me into yoga, so I know first-hand it’s a great place to start. There are some videos in this series that are perfect for helping with shoulder and neck pain. Day 11 focuses on shoulder opening and day 27 looks at yoga for the shoulders. Both videos cover shoulder and neck poses, so they should really help you out.

  11. I have promised myself I’m going to do it. I’m not convinced it’s going to make much difference but here goes. Fingers crossed, wish me luck. I better not turn into one of them happy clappy dippy hippy divs (unless it’s a really skinny one).

    • “happy clappy dippy hippy divs” = the funniest thing I’ve read today 😀 Wishing you all the luck in the world, Al. And I’m sure it will make a difference if you stick with it!

    • Hi Sally! If you scroll down to the bottom of the blog post, you should see a video player. Click on the play button in the center and the videos will start playing for you 🙂

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