21 Day Beginner Yoga Challenge

This beginner yoga challenge is for people who are new to yoga, have little experience with yoga, or are coming back to practice after a break. Each video in this challenge is 15 minutes long. You can do it as a challenge, commit to practicing 15 minutes every day for 21 days. Or skip some days and take as much time as you need to finish the series.

If you would like to make it a month yoga challenge, save the videos you liked the most during the challenge, so you can practice them later after 21 days are over.

You can find all the videos in the playlist on Youtube.

For easier access, the videos are also listed with the links on the bottom of this page.

You can use the pdf version of the challenge calendar as well – the links are clickable (just hover the cursor over the title of the video and click).

21 Day Beginner Yoga Challenge Calendar Yoga with Uliana

If you don’t have a yoga mat yet, try out the videos with “Yoga without mat” in the title first. These are mostly standing/seated/reclined yoga sequences that are easy to do without a yoga mat – you just need a clean space and maybe a towel/blanket for extra knee padding.

Yoga props are not mandatory for this challenge but are often useful – they make many yoga poses more accessible, that’s why I always recommend getting a yoga strap and two yoga blocks for beginners, maybe also a blanket and a cushion.

Below are affiliate links which means I earn a small commission from qualifying purchases at no extra cost for you.

Foam Yoga Blocks
Cork Yoga Blocks
Yoga Strap
Yoga Blanket
Yoga/Meditation Cushion
My Yoga Mat

21 Day Beginner Yoga Challenge on Youtube

Day 1: 15 min FULL BODY BEGINNER YOGA STRETCH | Yoga without a mat

Day 2: 15 min GENTLE YOGA STRETCH FOR BEGINNERS

Day 3: 15 min SEATED FULL BODY YOGA STRETCH | Yoga without mat

Day 4: 15 min BEGINNER YOGA FLOW

Day 5: 15 min RELAXING FULL BODY YOGA STRETCH | Yoga without a mat

Day 6: 15 min ENERGIZING BEGINNER YOGA FLOW 

Day 7: 15 min YOGA FOR BACK STRENGTH & FLEXIBILITY

Day 8: 15 min SUN SALUTATION A FOR BEGINNERS | Surya Namaskara A

Day 9: 15 min SUN SALUTATION B FOR BEGINNERS | Surya Namaskara B

Day 10: 15 min UPPER BODY YOGA STRETCH

Day 11: 15 min LOWER BODY YOGA STRETCH

Day 12: 15 min STANDING YOGA FOR BEGINNERS | Yoga without mat

Day 13: 15 min RELAXING YOGA STRETCH

Day 14: 15 min FULL BODY YOGA FOR FLEXIBILITY | No Mat Yoga

Day 15: 15 min BEGINNER YOGA FLOW FOR BALANCE

Day 16: 15 min SEATED YOGA STRETCH FOR UPPER BODY | Yoga without mat

Day 17: 15 min FULL BODY YOGA FLOW FOR BEGINNERS

Day 18: 15 min YOGA FOR HIPS & LOWER BACK

Day 19: 15 min YOGA HATHA SUN SALUTATION | Traditional Surya Namaskar

Day 20: 15 min BEGINNER YOGA FOR FLEXIBILITY | Yoga without mat

Day 21: 15 min FULL BODY YOGA FOR BEGINNERS