5-Minute Yoga: 21-Day Beginner Challenge

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 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.

Perform a kneeling day 3 sequence of gentle twists, shoulder and core strengthening, and spinal and hip moves, including seated twists, cat-cow, table top, Balasana, and forward fold.

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.

Master day six standing balance through alternating leg lifts, ankle rotations, and controlled breath, while fixing your gaze and engaging quadriceps, calves, and hamstrings.

Guide students through day seven's standing balance, leg lifts, ankle rotations, and side bends, then balance on the other leg, practice Vrikshasana and twists, ending with forward bend and Balasana.

Learn anulom vilom (alternate breathing), a pranayama technique guiding breath through nostrils with guided inhale and exhale counts to calm the mind and observe the breath.

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.

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 13 offers a flow for strength and hips, moving from gentle joint warm-ups to warrior two, reverse warrior, and hip-focused transitions, then rest with forehead on hands.

Move from a back position to a controlled shoulder stand, engaging the core and maintaining a straight line with feet at 90 degrees, then transition safely to rest in Shavasana.

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 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.

Practice a standing balance and hip opening flow that moves from Virabhadrasana three to high lunge, malasana with hip stretch, then back to the other side, finishing in mukha virasana.

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.

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.

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.