Ready to start yoga? Our free 21-day plan for beginners offers daily routines, poses, and tips to build strength, increase flexibility, and create a lasting wellness habit.

Your 21-Day Beginner's Yoga Journey

Welcome to your 21-day yoga journey! This plan is designed to introduce you to the fundamentals of yoga in a safe, accessible, and enjoyable way. Over the next three weeks, you'll build a solid foundation, increase your flexibility and strength, and cultivate a mindful connection between your body and breath.

Before You Begin: Tips for Success

  • Listen to your body: This is the most important rule in yoga. If a pose causes pain, gently come out of it. There's a difference between the discomfort of a stretch and the sharpness of pain.

  • Breathe: Your breath is your guide. Try to breathe deeply and smoothly through your nose. If you find yourself holding your breath, ease up on the pose.

  • Consistency over intensity: A short, consistent daily practice is more beneficial than one long, infrequent session.

  • Create a space: Find a quiet, comfortable spot where you won't be disturbed. All you need is a yoga mat or a non-slip surface.

  • Wear comfortable clothing: Choose clothes that allow you to move freely.

  • Props are your friends: Don't be shy about using props like cushions or pillows (for sitting), and a belt or a scarf (to extend your reach in stretches).

Your 21-Day Beginner's Yoga Journey on eve on Yoga day

The Plan

Week 1: Building the Foundation

This week is all about learning the basic poses and getting comfortable on your mat. Hold each pose for 5 deep breaths.

Daily Warm-up (5 minutes):

  • Neck Rolls: Gently drop your chin to your chest and roll your head from side to side.

  • Shoulder Rolls: Inhale as you lift your shoulders to your ears, and exhale as you roll them down your back. Repeat 5 times in each direction.

  • Cat-Cow Stretch: On your hands and knees, inhale as you drop your belly and look up (Cow). Exhale as you round your spine and tuck your chin (Cat). Repeat for 10 rounds.

Daily Cool-down (5 minutes):

  • Child's Pose: From your hands and knees, bring your big toes to touch, and sit back on your heels. Fold forward, resting your forehead on the mat.

  • Corpse Pose (Savasana): Lie on your back with your legs and arms relaxed. Close your eyes and rest for at least 3-5 minutes.

The Daily Poses:

  • Day 1: Mountain Pose & Downward-Facing Dog

    1. Mountain Pose

    2. Downward-Facing Dog

    3. Repeat 3 times.

  • Day 2: Warrior I

    1. Mountain Pose

    2. Warrior I (right side)

    3. Downward-Facing Dog

    4. Warrior I (left side)

    5. Downward-Facing Dog

  • Day 3: Warrior II

    1. Mountain Pose

    2. Warrior II (right side)

    3. Downward-Facing Dog

    4. Warrior II (left side)

    5. Downward-Facing Dog

  • Day 4: Triangle Pose

    1. Mountain Pose

    2. Triangle Pose (right side)

    3. Downward-Facing Dog

    4. Triangle Pose (left side)

    5. Downward-Facing Dog

  • Day 5: Bridge Pose

    1. Lie on your back, knees bent, feet flat on the floor.

    2. Bridge Pose

    3. Lower down.

    4. Repeat 3 times.

  • Day 6: Seated Forward Bend

    1. Sit with legs extended.

    2. Seated Forward Bend

  • Day 7: Rest & Reflect

    • Do the warm-up and cool-down.

    • Notice how your body feels compared to Day 1.

Week 2: Finding Your Flow

This week, we'll start to link poses together in a gentle flow, connecting movement with breath. Move from one pose to the next on an exhale.

  • Day 8-14: Continue with your daily warm-up and cool-down.

  • Day 8 & 9: Sun Salutation A (Modified)

    1. Mountain Pose

    2. Inhale: Raise arms overhead.

    3. Exhale: Forward Fold

    4. Inhale: Halfway Lift (flat back)

    5. Exhale: Step back to Plank (knees can be down)

    6. Exhale: Lower to belly

    7. Inhale: Cobra Pose

    8. Exhale: Downward-Facing Dog

    9. Inhale: Step forward to Halfway Lift

    10. Exhale: Forward Fold

    11. Inhale: Rise to Mountain Pose

    • Repeat this sequence 3-5 times.

  • Day 10 & 11: Adding Warriors to the Flow

    • Practice the Sun Salutation A sequence from Day 8.

    • From Downward-Facing Dog, step your right foot forward into Warrior I. Hold for 3 breaths.

    • Return to Downward-Facing Dog and repeat on the left side.

    • Complete the Sun Salutation.

    • Repeat the entire sequence 2-3 times.

  • Day 12 & 13: Introducing Tree Pose for Balance

    • After your Sun Salutations, practice Tree Pose.

    • Stand in Mountain Pose.

    • Find a non-moving spot to gaze at.

    • Shift your weight to your left foot and place the sole of your right foot on your inner calf or ankle (not on the knee).

    • Bring your hands to your heart.

    • Hold for 5 breaths and switch sides.

  • Day 14: Rest & Reflect

    • Gentle warm-up and a longer cool-down.

    • Reflect on your progress and how the flowing movements feel.

Week 3: Deepening Your Practice

This week, we'll focus on holding poses for a little longer, exploring deeper stretches, and introducing mindfulness.

  • Day 15-21: Continue with your daily warm-up and cool-down.

  • Day 15 & 16: Holding Poses

    • Practice the flow from Week 2 (Sun Salutation with Warriors).

    • This time, hold each Warrior pose for 8-10 breaths.

    • Notice the sensations in your body as you hold the poses.

  • Day 17 & 18: Hip Opening

    • After your warm-up, come to a seated position.

    • Bound Angle Pose (Butterfly): Sit with the soles of your feet together and let your knees fall out to the sides. Hold for 10 breaths.

    • Pigeon Pose (Gentle): From hands and knees, bring your right knee to your right wrist and extend your left leg back. Keep your hips level. Hold for 10 breaths and switch sides.

  • Day 19 & 20: Restorative Practice

    • Legs-Up-The-Wall Pose: Sit with one hip against a wall, then swing your legs up the wall as you lie back. This is a very relaxing pose. Rest here for 5-10 minutes.

    • Supine Twist: Lie on your back, bring your knees to your chest, and then let them fall to one side for a gentle twist. Hold for 10 breaths and switch sides.

  • Day 21: Your Own Flow & Celebration

    • Today, create your own short practice. Choose your favorite poses from the past 20 days.

    • Move in a way that feels good for your body.

    • End with a long Savasana, celebrating your commitment to your practice.

Congratulations!

You've completed your 21-day yoga journey! You've taken a wonderful step towards a healthier and more mindful you. The journey of yoga is a lifelong one. Continue to explore, be curious, and most importantly, enjoy the process.