7-Day Yoga Challenge
Welcome to your free 7-Day Yoga Challenge on Pranara! This beginner-friendly program is designed to help you build consistency, improve flexibility, and experience the benefits of yoga in just one week. Each session takes only 15–25 minutes a day.
Your 7-Day Schedule
Day 1
Gentle Morning Flow
(15 min)
- Easy seated breathing (2 min)
- Cat-cow stretch (6 rounds)
- Downward dog (30 sec x 2)
- Low lunge (30 sec each side)
- Child’s pose (1 min)
Day 2
Balance & Breath
(20 min)
- Mountain pose + deep breathing (2 min)
- Tree pose (30 sec each side)
- Warrior II (30 sec each side)
- Triangle pose (30 sec each side)
- Alternate nostril breathing (3 min)
Day 3
Energy Booster
(20 min)
- Sun salutations (4 rounds)
- Chair pose (30 sec x 2)
- High plank (20 sec x 2)
- Bridge pose (30 sec x 2)
- Seated forward fold (1 min)
Day 4
Core Strength
(20 min)
- Easy boat pose (20 sec x 2)
- Forearm plank (20–30 sec)
- Side plank (20 sec each side)
- Locust pose (3 reps, 20 sec each)
- Supine twist (30 sec each side)
Day 5
Flexibility Focus
(25 min)
- Standing forward bend (1 min)
- Wide-leg forward fold (45 sec)
- Pigeon pose (45 sec each side)
- Seated straddle stretch (1 min)
- Happy baby pose (1 min)
Day 6
Movement
(20 min)
- Easy seated meditation (3 min)
- Cat-cow flow (6 rounds)
- Warrior I with breath awareness (3 breaths)
- Standing forward bend with slow breathing (1 min)
- Guided body scan meditation (5 min)
Day 7
Relax & Restore
(20 min)
- Supported child’s pose (2 min)
- Reclined bound angle pose (2 min)
- Legs up the wall (5 min)
- Corpse pose + guided relaxation (10 min)
How to Use This Challenge
01.
Practice daily or spread across two weeks if you prefer a slower pace.
02.
No special equipment needed— just a yoga mat and comfortable clothes.
03.
Repeat the challenge anytime you want to reset and refresh your practice.
Continue Your Journey
This free challenge is just the beginning. On Pranara, you’ll find:
14-day and 30-day challenges for deeper results.
Specialized programs for flexibility, strength, mindfulness.
Tailored challenges for kids, seniors, and pregnancy.