Whether you want to lose weight, be more active or learn to relax, yoga is a fantastic workout anyone can do. This 30 day yoga challenge for beginners is where I began my yoga journey when I had absolutely no experience and could barely stand up straight on both legs 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!
***Scroll down to the bottom of the page to skip to the workout***
Stop for just 1 sec. I want to point out right now that this isn't a sponsored post. I just genuinely love this yoga challenge and really want to share it with you. Before doing it, I thought yoga was a super difficult thing you could only do if you were really talented and had perfect balance. But it's not! Anyone can do yoga and enjoy it.
I found this free yoga challenge on YouTube. To make it quicker and easier for you to access it, I've embedded all the videos at the bottom of this post. So all you have to do is scroll down to the video and hit play. Don't forget to add this page to your favorites or save it on Pinterest so you can check back for each daily lesson!
The 30 day yoga challenge for beginners classes are run by a super-friendly woman named Erin Motz, formerly of Do You Yoga and currently of Bad Yogi. She clearly and slowly 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.
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. It'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 class 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 miss a class, just catch up the following day by doing two videos back-to-back. I won't tell - promise!
Here's a quick overview:
Overview of the 30 day yoga challenge for beginners
|Day 1: intro to yoga (great beginning)||Day 2: chest & shoulders||Day 3: posture|
|Day 4: abs (this one's tough!)||Day 5: core strength (so it this one!)||Day 6: lower back|
|Day 7: crow pose (way too advanced for me!)||Day 8: back flexibility||Day 9: balancing poses|
|Day 10: the side body||Day 11: restorative (will make you fall asleep!)||Day 12: wrists & hands (bit weird, but stick with it!)|
|Day 13: lower back & hip opening||Day 14: for runners (so helpful!)||Day 15: non-stop standing flow|
|Day 16: splits (only for the v flexible!)||Day 17: full body flow||Day 18: head-to-toe sequence (tiring, but awesome)|
|Day 19: twists||Day 20: shoulder strengthening||Day 21: headstands (I wish!)|
|Day 22: restorative yoga flow||Day 23: neck & upper back||Day 24: no sweat morning yoga|
|Day 25: sun salutation (love this one!)||Day 26: for the office (super useful)||Day 27: for the IT bands (not that kind of IT...)|
|Day 28: dancer pose (pretty achievable!)||Day 29: for better sleep||Day 30: full body yoga|
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.
Yoga tips for beginners at home
If you're totally new to yoga, I don't want to just throw you in the deep and let you get on with it. To help you get the most out of this 30 day yoga challenge for beginners and become a confident yogi, here are some yoga tips for beginners at home:
Create a yoga zone
Unless you live in a great big mansion with loads of rooms (in which case can I please move in?) you probably don't have a room you can dedicate to yoga. Instead, find a place in your house where you can create enough space to roll out your yoga mat without worrying about banging your head on a desk or getting your hands stuck under your couch. This spot doesn't have to be a permanent yoga zone. I use my upstairs hallway because it's got no furniture in it and I can easily roll my yoga mat out without having to move anything.
Don't push yourself too far
Even though yoga is a low intensity sport, you can easily cause yourself a serious injury if you're not careful. Listen to your body and when a stretch feels like it's too much, pull yourself back a little to release the pressure. Yoga is one of those things that you improve with practice. Don't try and be a master yogi on day 1. Some days my body is more tense than others and when I feel a stretch is more painful than opening, I always pull back.
Make yoga a priority
The easiest way to complete this 30 day yoga challenge for beginners is to make your practice a non-negotiable priority. Tying a yoga class into another daily habit is a great way to ensure you do it every day. I practice yoga at the end of each work day when I turn my laptop off. But you can do it after you brush your teeth, take the dog out for a walk, anything you do every day.
Don't be discouraged
It's easy to watch a yoga instructor describe a move as "easy" then watch them do something impossibly difficult and feel bad about yourself. But you really shouldn't. In the first video in this yoga challenge, Erin does the famous yoga cross-legged move. A pose which I still can't do to this day! We've all got our strengths and weaknesses. If we were all the same and all had the same abilities, the world would be a pretty boring place, right?
Download my 30-day yoga challenge calendar
I always feel so much more motivated when I can see my progress right in front of my eyes, don't you? That's why I created this calendar! It's a 30 day calendar with numbers and yoga poses you can cross of each day until you complete the challenge. It's great for seeing how far you've come and for spurring yourself on to the finish line. You can download it for free and print it off when you sign up for my newsletter.
Buy yoga accessories
Having the right yoga accessories can be the difference between a fun, beneficial workout and a painful, never-to-be-repeated workout. To start off with, I recommend you invest in at least a yoga mat. You can pick them up pretty cheap and they'll save your bones from some serious aching! Check out the recommendations below to see which yoga products I love.
Best yoga accessories for beginners
Workouts are always so much more fun when you've got the right clothes and accessories, in super cute colors and designs, of course! Click on any of the images below and it'll take you straight to the Amazon page where you can buy it.
|Basic Yoga Mat
||Complete Yoga Set||Yoga Strap
||Yoga Block & Strap Set
||The Yoga Bible Book
My history with this 30 day yoga challenge for beginners
There's a background story with me and this 30 day yoga challenge for beginners. It's the reason I'm so determined to finally 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 for the 1st time.
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. At the time, I didn't have data on my phone, so I planned to wait until the internet came back on, finish up the work I needed to do then complete that 1 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'm 100% adamant I'm 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!
Free 30 day yoga challenge for beginners calendar
Before you get started on your yoga journey, sign up for my newsletter and I'll send you a free 30 day calendar so you can track your progress! There's a little box with the day's number and a yoga pose that you can cross off each day to see how far you've come and how far you've got to go. It's an excellent way to stay motivated and help you complete the challenge.
30 day yoga challenge for beginners
More yoga challenges
I absolutely love hearing about your progress. So please drop me a comment below, telling me how you're getting on!