5-Minute Yoga: 21-Day Beginner Challenge

Name: 5-Minute Yoga: 21-Day Beginner Challenge
Rating: 4.7 (11 reviews)

Small Steps to Lasting Wellness: Start Your Yoga Journey in Just 5 Minutes a Day

Created byKhayyam Rza

Last updated 11/2024

English

English [Auto],

What you'll learn

Develop a Consistent Practice: Learners will build a habit of daily yoga practice by committing to 5 minutes each day, setting the foundation for longer session
Improve Flexibility and Mobility: By progressing through gentle poses, students will increase their range of motion, helping to enhance flexibility
Build Body Awareness and Alignment: Through basic asanas, students will learn about correct body alignment, essential for preventing injury
Cultivate Mindfulness and Breath Control: Students will be introduced to mindful breathing techniques that promote relaxation and focus

Course content

3 sections • 23 lectures • 1h 51m total length

Introduction: Course Overview1:13
This video will provide you with course overview, and the forthcoming courses as a follow-up to this course.

Day 1: Gentle Joint Movements. Before every class, you can practice this class.5:02
Begin day one with guided breath work and gentle joint movements to warm up the body, rotating wrists and ankles, opening the chest, and moving toward dandasana.
Day 2: Gentle Side Bends, Twist, Forward Bend and Some Joint Movements4:44
Day two offers a 5-minute session of gentle side bends, twists, forward bend, and joint movements—ankle rotations and knee openings—paired with breath work and a short meditation.
Day 3: Gentle Twists, Shoulder and Core Strength, Spinal and Hip Moves5:13
Day 4: Gentle Side Bends and Twists, Back Core Strength and Balance5:04
Day 5: Hip Opening, Side Bend and Leg Strength5:18
Explore day five of the 5-minute yoga beginner challenge, focusing on hip opening, side bending, and leg strength. Move through warming-up, tabletop, and forward folds to build mobility and posture.
Day 6: Standing Balance4:57
Day 7: Standing Balance, Side Bends and Forward Bend5:30
Day 8: Pranayama (breathing technique) - Anulom Vilom (Alternate Breathing)4:06
Day 9: Hip Opening and Forward Bend5:16
Open the hips and lengthen the spine with a guided hip-opening and forward-bend sequence. Engage the lower abdominal muscles and inner thighs, breathe into the chest, and finish with Shavasana.
Day 10: Back Bend and Core Strength4:52
Day 11: Core and Shoulder Strength4:01
Engage your core and shoulders through a kneeling to standing yoga flow, building strength in plank, chaturanga dandasana, up dog, and downward facing dog, ending with rest.
Day 12: Flow and Balance4:21
Day 13: Flow for Strength and Hips4:51
Day 14: Inversion, Shoulder Balance and Core4:41
Day 15: Twists, Strength and Hips Opening6:25
Day 15 of the 21-day beginner yoga challenge guides you through hip-opening poses and twists to build strength, balance, and mobility, ending in a calm shavasana.
Day 16: Spinal Move, Hips Opening and Core5:41
Day 16 focuses on spinal move, hips opening, and core engagement. It guides a flow from cat-cow and tabletop to downward-facing dog, then plank and chaturanga, finishing in virasana.
Day 17: Standing Balance and Hips Opening Flow6:18
Day 18: Flow for Balance and Strength5:17
Flow for balance and strength guides practitioners through mukha virasana to down dog, bird-dog variations in tabletop, and balance poses, finishing in adho mukha virasana.
Day 19: Surya Namaskar A4:41
Day 20: Surya Namaskar A, B and Variations5:56
Perform Surya Namaskar A and B with variations in a guided Ashtanga Vinyasa Yoga flow, linking breath to movement from namaskara through chaturanga and up dog to samasthiti.
Day 21: Relaxing End of the Course6:51
Practice a restorative end-of-course sequence on the mat with gentle leg lifts, twists, banana pose, and a final release, then continue with a 10-day and 7-day follow-up.

Requirements

No requirement. Only a mat, or even a carpet at home would be enough

Description

Are you ready to start your yoga journey with a commitment of just five minutes a day? The 5-Minute Yoga: 21-Day Beginner Challenge is designed for absolute beginners who want to ease into yoga, improve flexibility, and find a little calm in their daily routine – all without feeling overwhelmed.

In this course, each day you’ll follow a simple 5-minute video that gently introduces yoga postures and breathing techniques. We’ll begin with basic poses and gradually add a little more challenge each day, helping you build strength, flexibility, and confidence in your practice. You don’t need any prior experience, special equipment, or even much time – just a willingness to show up for yourself each day.

By the end of 21 days, you’ll have established a yoga habit, feel more connected to your body, and enjoy a boost in both physical and mental well-being. Whether you’re aiming to reduce stress, gain more energy, or simply discover what yoga has to offer, this challenge is the perfect starting point.

What You’ll Gain:

A simple, accessible introduction to yoga
Increased flexibility, mobility, and strength
Techniques to manage stress and improve focus
A consistent, feel-good routine you can build on

Join me for 21 days and see how just five minutes a day can transform your body and mind!

Who this course is for:

Absolute beginners who want to slowly deepen their practice of yoga

5-Minute Yoga: 21-Day Beginner Challenge

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 1min

21 Days of Yoga Asana (posture) and Pranayama (breath) Practice21 lectures • 1hr 49min

Conclusion and Intro to the Follow-Up 10-Day Challenge Course1 lecture • 1min

Requirements

Description

Who this course is for: