Free 7-Day At Home Yoga Challenge

I really need this. After a two weeks of moving, basically being exhausted and thinking that putting on jeans is a luxury, I am willing to make time for some self-care in my life! Number one on the list: exercise! Specifically: yoga. If you’re also in desperate need for exercise right now, but can’t seem to find the commitment to do a tougher workout every day, then this free 7-day at home yoga challenge to improve flexibility, strength and balance might be for you too! I’ll share some routines that I’ve tried in the past and some tips on where to find free yoga videos online!

Disclaimer: This post contains affiliate links that help me cover the costs for this blog, thank you for your support!

What Is Yoga?

Yoga is not exactly exercise, but I find it a little bit hard to describe. Here’s the definition I found on the Google:

” a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practised for health and relaxation.”

Thus, yoga is a holistic practice that can benefit your physical, mental and emotional health.

Benefits Of Yoga

Here are some of the many benefits of yoga according to Healthline:

you become more mindful of how you treat your body
better sleep quality
can help improve flexibility and posture
can help you stress less
some types of yoga can help you burn more calories, thus lose weight
beneficial for your cardiovascular health
can increase strength

The Yoga Challenge

The challenge for the next seven days is pretty simple: do 30 minutes of yoga every day.

Whether you do those 30 minutes of yoga in the morning or break the 30 minutes into three 10-minute yoga sessions when you’re having a break from work or other obligations doesn’t matter.

The point is to sneak in some yoga in your everyday life! It will make your week so much better.

The routines you’ll find below are all free and can be found on Youtube, but if you want to do something more exclusive and structured, you can get started with Premium yoga at My Yoga Works. Make sure to use the code YOGA3 to get three months at My Yoga Works for $1/month.

See the goal for this yoga challenge is to get into the habit of doing something good for the mind and body every single day.

To make it easier to develop that habit, track! Track how many days you’ve practiced yoga. You can do this in your bullet journal, if you’re using one or use the free printable habit tracker I made for you. In that tracker you can also track other positive habits like flossing, reading or eating healthy. You can find more ideas for the habit tracker here and you can download the habit tracker here.

7 Days Of Yoga Challenge

As I mentioned, it doesn’t matter whether you do the 30 minutes at once or break them down and do yoga during your 10-minute break. Below you’ll find seven 30-minute yoga routines that I would gladly be doing every morning after I wake up. But, we all know this probably won’t happen with my 2-year old who is obviously competing with me in a who-can-wake-up-earlier contest…

So further below you’ll find a small list with some more yoga videos that are 10-minutes or less!

Also, thank to all the instructors who made and shared these amazing videos online for free.

Day 1.

Starting the challenge with this amazing 30-minute yoga flow by Yoga by Candace to build strength and flexibility.

Day 2.

Strengthen, tone and stretch your body with this intense power yoga routine by SaraBethYoga.

Day 3.

Don’t know about you, but I definitely need a good yoga flow only for my back, neck and shoulders at least once a week. I’ve tried this one by YOGATX before and pretty much leaves me feeling brand new.

Day 4.

If you’re feeling a little bit overwhelmed, a little bit stressed – stop what you’re doing and thinking, play this video by Yoga With Adriene and find your way back.

Day 5.

Day 5 is reserved for this 30-minute yoga routine by SaraBethYoga to stretch sore muscles and improve mobility.

Day 6.

Work on your strength and flexibility with this beginner-friendly energising vinyasa flow by Alo Yoga.

Day 7.

Last day, honestly, I know I’ll just want to relax and eat chips. But instead, I’ll relax with this 30-minute sequence by Yoga With Adriene.

< 10-Minute Yoga Routines

Now, it’s time to get real here and see which yoga routines I’ll actually be able to sneak in. The following yoga videos are 10 minutes or less and there really are no excuses.

After The Challenge

If you’ve gone through the challenge and think you want a daily dose of yoga in your life, just keep doing it! You can do classes at home by using the videos on Youtube or the signing up for My Yoga Works for $1/month by using the code YOGA3.

If you want to take it a step further, commit to doing yoga and leave your comfort zone – find a local class and go there.

What Is Yoga?

Benefits Of Yoga

The Yoga Challenge