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21-Day Yoga Challenge

Strengthen Your Body, Calm Your Mind.

Join our 21-day journey designed to help you gain flexibility, improve posture, and cultivate mindfulness. Perfect for beginners and intermediate practitioners looking to deepen their practice from the comfort of home.

Daily Guided Sessions

45 - 60 mins of structured yoga

Support Group Access

Stay motivated with peer interaction

price_bg
1999/- + GST

21-Day Online Yoga Challenge: Yoga for Adults

A comprehensive program to build a sustainable yoga habit
Zeninfinity - Peace & Tranquility

Program Overview

Duration: 21 days, one session per day

Goal: Build a sustainable yoga habit, improve physical and mental well-being Target Audience: Adults

Structure: Each session includes a warm-up, main practice (asanas), breathing exer cises (pranayama), and yoga nidra/mindfulness

Equipment: Yoga mat

Delivery: Online via pre-recorded videos or live Zoom sessions

Building the Foundation

Focus: Learn basic poses, improve flexibility, and establish a routine
Theme: Connect with Your Body and Breath

1.1

Day1: Welcome to Yoga Gentle Introduction

  • Warm-up (5 min): Neck rolls, shoulder shrugs

  • Asanas: Cat-Cow (Marjaryasana-Bitilasana), Childs Pose (Balasana), Seated Forward Bend (Paschimottanasana)

  • Pranayama: Diaphragmatic breathing (5 breaths)

  • Yoga Nidra/Mindfulness: 5-minute body scan meditation

  • Goal: Feel relaxed and grounded

1.2

Day2: Hip Openers for Mobility

  • Warm-up (5 min): Hip circles, ankle rolls

  • Asanas: Butterfly Pose (Baddha Konasana), Seated Side Stretch, Thread-the Needle (Parsva Balasana)

  • Pranayama: Alternate Nostril Breathing (Nadi Shodhana, 5 breaths)

  • Yoga Nidra/Mindfulness: 5-minute body scan meditation

  • Goal: Release hip tension, improve focus

1.3

Day3: Core Awareness

  • Warm-up (5 min): Gentle spinal twists

  • Asanas: Boat Pose (Navasana), Plank, Seated Twist (Bharadvajasana)

  • Pranayama: Alternate Nostril Breathing (Nadi Shodhana, 5 breaths)

  • Yoga Nidra/Mindfulness: 5-minute body scan meditation

  • Goal: Build gentle core strength

1.4

Day4: Upper Body Flexibility

  • Warm-up (5 min): Arm swings, wrist circles

  • Asanas: Thread-the-Needle, Eagle Arms (Garudasana arms), Cow Face Arms (Gomukhasana arms with strap)

  • Pranayama: Three-part breath (Dirga Pranayama, 5 breaths)

  • Yoga Nidra/Mindfulness: 5-minute body scan meditation

  • Goal: Relieve shoulder stiffness

1.5

Day5: Standing Poses for Stability

  • Warm-up (5 min): Gentle lunges, foot stretches

  • Asanas: Mountain Pose (Tadasana), Tree Pose (Vrksasana), Warrior I (Virab hadrasana I)

  • Pranayama: Ujjayi breath (ocean breath, 5 breaths)

  • Yoga Nidra/Mindfulness: 5-minute body scan meditation

  • Goal: Enhance balance and confidence

1.6

Day6: Restorative Day

  • Warm-up (5 min): Gentle neck and shoulder rolls

  • Asanas: SupportedChildsPose(withblanket), Legs-Up-the-Wall (Viparita Karani), Reclined Twist

  • Pranayama: Slow exhale breathing (5 breaths)

  • Yoga Nidra/Mindfulness: 5-minute body scan meditation

  • Goal: Promote relaxation and recovery

1.7

Day7: Weekly Reflection

  • Warm-up (5 min): Full-body stretch

  • Asanas: Combination of favorite poses from Week 1 (Cat-Cow, Childs Pose, Tree Pose)

  • Pranayama: Equal breathing (Sama Vritti, 5 breaths)

  • Yoga Nidra/Mindfulness: Journal or share one positive change noticed (5 min)

  • Goal: Reflect on progress and set intentions

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