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30-Day Yoga Calendar
A daily practice that grows from 10 to 20 minutes
Practice safely: This is general yoga and movement information, not medical advice. If you have a health condition, injury, high blood pressure, or are pregnant, check with your doctor before starting and skip any pose that doesn't feel right for you. Never move into sharp pain.
How the Calendar Works
Week 1: 10 minutes a day. Learn the core poses.
Week 2: 12–13 minutes. Hold poses a little longer.
Week 3: 15 minutes. Link poses into short flows.
Week 4 + Days 29–30: 18–20 minutes. Full sessions.
Every day starts with 1 minute of quiet breathing (sit comfortably, inhale for 4, exhale for 6) and ends with 1–2 minutes of rest lying on your back. These are included in the times.
Breath counts: "5 breaths" means 5 slow inhales and exhales, about 30–40 seconds.
Pose Key
Cat-cow: on hands and knees, alternate arching and rounding your back.
Child's pose: knees wide, sit back toward heels, forehead down.
Downward dog: hands and feet on the floor, hips lifted, body in an upside-down V. Bend your knees as much as you need.
Low lunge: one foot forward, back knee down, hips gently forward.
Mountain: stand tall, feet hip-width, arms by your sides.
Forward fold: hinge at the hips and hang forward, knees soft.
Warrior II: wide stance, front knee bent over ankle, arms stretched out to the sides.
Triangle: wide stance, front leg straight, reach forward then down to the shin, other arm up.
Tree: stand on one leg, other foot on the ankle, calf, or inner thigh (never on the knee).
Bridge: lying on your back, lift your hips.
Supine twist: lying on your back, drop both knees to one side.
Sphinx: lying face down, propped on forearms, chest lifted.
Thread the needle: on hands and knees, slide one arm under your body.
Happy baby: on your back, hold the outsides of your feet with knees wide.
Seated forward fold: legs straight in front, hinge forward gently.
Week 1 — Foundations (10 minutes)
Day 1 — Spine wake-up: cat-cow x 10, child's pose 5 breaths, thread the needle 5 breaths/side, sphinx 5 breaths, supine twist 5 breaths/side, rest.
Day 2 — Hips: cat-cow x 6, low lunge 5 breaths/side, child's pose 5 breaths, bridge x 6, happy baby 5 breaths, rest.
Day 3 — Standing basics: mountain 5 breaths, forward fold 5 breaths, half-lift x 4, warrior II 5 breaths/side, mountain with arms overhead 3 breaths, rest.
Day 4 — Shoulders: cat-cow x 6, thread the needle 5 breaths/side, puppy pose (hips over knees, arms forward, chest toward floor) 5 breaths, sphinx 5 breaths, rest.
Day 5 — Hamstrings: downward dog (knees bent) 5 breaths, pedal the feet 30 sec, low lunge 5 breaths/side, seated forward fold 5 breaths, rest.
Day 6 — Balance: mountain 5 breaths, tree 5 breaths/side (use a wall), warrior II 5 breaths/side, forward fold 5 breaths, rest.
Day 7 — Gentle restore: child's pose 8 breaths, supine twist 8 breaths/side, legs up the wall 2 min, rest.
Week 2 — Longer Holds (12–13 minutes)
Day 8 — Spine: cat-cow x 10, thread the needle 6 breaths/side, sphinx 8 breaths, child's pose 6 breaths, supine twist 6 breaths/side, rest.
Day 9 — Hips: low lunge 6 breaths/side, lizard lunge (hands inside front foot) 5 breaths/side, bridge x 8, figure-four on your back 6 breaths/side, rest.
Day 10 — Standing strength: mountain, warrior II 6 breaths/side, triangle 5 breaths/side, chair pose (sit back like a squat, arms up) 5 breaths, forward fold, rest.
Day 11 — Core: cat-cow x 6, tabletop knee-to-nose x 6/side, forearm plank 20–30 sec x 2, bridge x 8, happy baby, rest.
Day 12 — Shoulders and chest: puppy pose 6 breaths, thread the needle 6 breaths/side, sphinx 6 breaths, clasped-hands chest opener (seated) 5 breaths, child's pose, rest.
Day 13 — Balance: tree 6 breaths/side, warrior II to reverse warrior x 4/side, chair pose 5 breaths, mountain, rest.
Day 14 — Restore: child's pose 10 breaths, reclined butterfly (soles together, knees open) 2 min, supine twist 8 breaths/side, legs up the wall 2 min, rest.
Week 3 — Simple Flows (15 minutes)
Day 15 — Mini sun flow: mountain → arms up → forward fold → half-lift → step back to plank (knees down OK) → lower to belly → sphinx → downward dog → step forward → fold → rise. Repeat 4 times slowly. Then supine twist and rest.
Day 16 — Hip flow: downward dog → low lunge → lizard lunge → back to downward dog, 3 rounds per side. Bridge x 8, happy baby, rest.
Day 17 — Warrior flow: warrior II → reverse warrior → triangle, 3 rounds per side with 3 breaths in each. Forward fold, rest.
Day 18 — Core and back: cat-cow x 8, bird dog x 6/side, forearm plank 30 sec x 2, locust (lying face down, lift chest and legs gently) 3 x 3 breaths, child's pose, rest.
Day 19 — Desk-worker special: thread the needle, puppy pose, low lunge with arm reach, seated twist, chin tucks x 8, wrist stretches, rest.
Day 20 — Balance flow: tree 6 breaths/side, warrior III prep (hands on a wall, hinge forward, lift back leg) 4 breaths/side, chair pose, mountain, rest.
Day 21 — Restore: child's pose, reclined butterfly 3 min, supine twist, legs up the wall 3 min, long rest.
Week 4 — Full Sessions (18–20 minutes)
Day 22 — Sun flow: 6 rounds of the mini sun flow, then low lunge 5 breaths/side, seated forward fold, supine twist, rest.
Day 23 — Hips deep-dive: cat-cow, low lunge, lizard lunge, half pigeon or figure-four (6 breaths/side), 90/90 switches x 8, bridge x 10, happy baby, rest.
Day 24 — Standing strength: 3 sun flows, then warrior II → reverse warrior → triangle (5 breaths each, both sides), chair pose 6 breaths, tree 6 breaths/side, rest.
Day 25 — Core: cat-cow, bird dog x 8/side, plank 30–40 sec x 3, side plank (knee down OK) 20 sec/side, boat pose (knees bent) 3 x 3 breaths, bridge, rest.
Day 26 — Back and shoulders: puppy, thread the needle, sphinx, locust x 3, child's pose, cobra x 3, supine twist, rest.
Day 27 — Balance and focus: 3 sun flows, tree 8 breaths/side, warrior III prep 5 breaths/side, mountain with eyes closed 5 breaths, rest.
Day 28 — Restore: child's pose 2 min, reclined butterfly 3 min, supine twist 1 min/side, legs up the wall 4 min, rest 4 min.
Day 29 — Your favorites: choose your 6 favorite poses from the month. Hold each for 8 breaths. 20 minutes.
Day 30 — Celebration flow: 4 sun flows, warrior sequence both sides, tree, bridge, happy baby, supine twist, 3-minute rest. Notice how you feel compared with Day 1.
Tracker
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
1 | ☐ D1 | ☐ D2 | ☐ D3 | ☐ D4 | ☐ D5 | ☐ D6 | ☐ D7 |
2 | ☐ D8 | ☐ D9 | ☐ D10 | ☐ D11 | ☐ D12 | ☐ D13 | ☐ D14 |
3 | ☐ D15 | ☐ D16 | ☐ D17 | ☐ D18 | ☐ D19 | ☐ D20 | ☐ D21 |
4 | ☐ D22 | ☐ D23 | ☐ D24 | ☐ D25 | ☐ D26 | ☐ D27 | ☐ D28 |
5 | ☐ D29 | ☐ D30 |
Missed a day? Just pick up where you left off.
Sample product from a Fora-made demo creator page. General movement information only.
What you get
- 4-page PDF guide
- Week 1 — Foundations
- Week 2 — Longer Holds
- Week 3 — Simple Flows