30 Days of Yoga

Welcome to 30 Days of Yoga!

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Yoga seems to be everywhere these days and is becoming more and more accessible, but it still can be tough to make the leap from sitting on your couch thinking about trying yoga to actually getting out a mat and beginning to put poses together. This guide is designed to get you going by providing specific yoga routines for each day and laying out a schedule of increasingly challenging workouts. Once you start enjoying all the benefits of yoga, you'll want to keep doing it, so make this the first month of your new life as a yogi.

Get Geared Up 

Yoga doesn't require too much equipment, but there are a few things you'll want to gather ahead of time. First and foremost is a yoga mat. Beginners practicing at home can also benefit from having a block, a strap, and a blanket handy.

Studio Practice Vs. Home Practice

This guide is designed for those who want to do yoga at home. I also recommend taking yoga classes whenever possible, since learning from a qualified instructor is the best way to establish a healthy practice. To find out more about starting yoga classes, read up on how to start doing yoga. This Guide is fully compatible with an exploration of yoga studio classes; just skip your home practice on the days that you take a formal class.

Now let's get started with your first day of yoga!

Your First Day

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Get to Know Your Daily Stretches 

This daily stretch routine will be the backbone of your home practice. This sequence can be done in 10-15 minutes and is designed to wake up the spine, relieve minor back pain, and stretch the hamstrings. Doing these stretches in the morning is a great way to get your day going. You'll do this routine each day for the next thirty days to maintain the continuity of your practice between longer routines done three times a week.

And the Sun Salutation Sequence

Sun salutations will form the basis of your thrice weekly longer yoga routines. It may look confusing at first, but it will soon be second nature.

Day One

  1. Warm up with your daily stretch routine, completing steps 1-5 of the sequence.
  2. Add on 3 sun salutations.
  3. Spend a few minutes relaxing in corpse pose.

Your First Week

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Over the course of your first week, you'll do the daily stretch routine each and every day. You'll add in sun salutations every other day.  Plan on incorporating standing poses and seated stretches to make a longer workout at least three times a week. Don't forget to spend a few minutes in corpse pose at the end of each session.

Think about what time of day you plan to do your practice. It's nice to do it in the morning if you have time so that you can start your day stretched out and stress-free, but pick the time that works best for you.

Your First Week

  • Day 1Daily Stretch Routine + 3x Sun Salutations
  • Day 2: Daily Stretch Routine + 3x Sun Salutations + Seated Stretches
  • Day 3: Daily Stretch Routine
  • Day 4: Daily Stretch Routine + 3x Sun Salutations + Standing Poses
  • Day 5: Daily Stretch Routine
  • Day 6: Daily Stretch Routine + 3x Sun Salutations + Standing Poses + Seated Stretches
  • Day 7: Daily Stretch Routine


  • You will need about 15 minutes to do your Daily Stretch Routine and 30-45 minutes to do your expanded routines.
  • Feel free to add more poses to your daily routine if you have time.
  • You can always take a yoga class instead of your longer home practices if you prefer.
  • Don't get discouraged if you skip a day of the planned schedule- just resume your program the next day.

Now, take a look at your yoga schedule for the rest of the month.

Monthly Schedule

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Your first week of yoga got you in the habit of stretching daily and making time for longer yoga sessions three times a week. In this guide to the remainder of your month-long introduction, you'll continue the rhythm of a daily short stretching routine while adding some variations to your longer sequences.

Week 2

Week 3

Week 4

By completing this 30-day introduction, you have gotten yourself in the habit of doing a daily yoga practice. Continue to practice your short stretch routine daily and a longer practice three times a week and you will be well on your way to establishing a long-term yoga regime that will improve your health and physical fitness.

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