The Best 30 Day Yoga Challenges to Improve your Daily Practice in 2022

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Yoga challenges are an amazing way to commit to a daily practice and see results and personal growth.

My own yoga journey was kickstarted with a 30 day yoga challenge, and I have now been practicing consistently for over 3 years... so I know that these things work!

If you’re unsure of which yoga challenge is the right one for you, here are some of the best 30 day yoga challenges to help you ease into yoga!

Why a 30 day yoga challenge?

For me personally, a 30 day yoga challenge is just the right time to see significant progress in my practice, while still feeling achievable.


While shorter challenges, such as 7 day challenges, can be a great option for working on something specific (ie a splits challenge), I find that timeframes like this aren’t really long enough to note any progress in your asana practice, and definitely aren’t long enough to solidify a daily yoga habit.

Did you know that research actually shows that a new habit takes around 66 days to develop? So a 66 day yoga challenge would be perfect if you’re determined to solidify an everyday practice.

However, it could be so long that it seems daunting and unattainable.

I think a 30 day yoga challenge is the perfect inbetween - committing to a month of yoga seems doable in my eyes, and the progress you see along the way will be sure to keep you motivated!

Plus, you can do several 30 day challenges if you’re really wanting to develop that habit! 

30 day yoga challenges for home practice

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The Best 30 Day Yoga Challenges Online

With all that being said, here are some of the best 30 day challenges that you can do in the comfort of your own home.


1. Yoga with Adriene - Yoga Camp

Adriene Mishler is an international yoga teacher who hosts the popular YouTube channel Yoga with Adriene. Her aim is to make yoga accessible for everybody, and I think she succeeds in doing so with a community of over 5 million subscribers!

If you browse her channel, you’ll find a variety of yoga classes from complete beginner levels to more advanced flows. You’ll also find classes designed for specific concerns such as stress, headaches and menstrual cramps. There really is something for everybody.

Each year she hosts a new 30 day yoga challenge on her channel, with a new class every day accompanied by emails to keep you motivated when you sign up. She’s hosted these challenges since 2015 so there are plenty to choose from!

I started my yoga practice by doing her Yoga Camp challenge, so it will always hold a special place in my heart. I fell in love with yoga while doing this challenge.

The reason I love this challenge so much is that Adriene focuses heavily on the intention of the practice, not only the physical asanas. It is a very transformative series, and actually helped me during a time when I was processing trauma

2. Yoga with Adriene - Revolution Challenge

Revolution is another of Adriene Mishler’s challenges that I absolutely adore. Okay, so this one is technically 31 days… but I think that’s close enough!

Adriene explains that this challenge is all about learning about our inner workings and tuning in. Since we live in such a hectic society, this series is amazing for slowing down; it’s the perfect challenge for personal growth.

I find this to be a much slower pace than Yoga Camp and some classes are very restorative. For this reason I’d recommend the Revolution 31 day challenge to anybody who is suffering from stress or anxiety, or who could benefit from more mindfulness in their lives!

3. Yoga for Beginners 30 Day Challenge with Lesley Fightmaster

Lesley Fightmaster has an accessible approach to yoga and wants to bring as many new yogis to the practice as possible. She’s a believer that an asana practice is not about being perfect, and she’s so right!

This approach really translates into her teachings - I find this series to be the best 30 day yoga challenge for beginners, because it really breaks down the asanas in a way that some other programs do not. If you’re completely new to yoga, this is the challenge that you want to try!

4. 30 Day Yoga Challenge with Jessica Rose

Jessica Rose is described as a “multi-disciplinary teachers’ teacher”, with over a decade of experience in a variety of styles including vinyasa, hatha, yin and restorative. 

This 30 day yoga challenge is a popular series online and consists of 10-20 minute long videos, making it ideal for anybody with a busy schedule. It is designed to increase strength, flexibility and balance, while still being accessible for beginners!

5. Men's 30 Day Yoga Challenge

I believe we should be all about inclusivity in the yoga community, and I’m definitely in favour of more men practicing and teaching yoga! 

This 30 day yoga challenge is designed for men and is taught by Raghunath, an ex punk/hardcore musician turned monk. He is a teacher of Bhakti yoga, and puts the spirit back into teaching yoga instead of just focusing on physical asanas.

This 30 day yoga challenge is great for men who want to explore the world of yoga more and be challenged physically, emotionally, mentally and spiritually!

6. 30 Days of Mindful Movement with Alo Yoga

Alo Yoga is a well known name in the yoga community serving online classes, studios and yoga apparel. Their free 30 days of mindful movement yoga challenge is taught by a variety of teachers and is perfect for developing more mindfulness through a consistent yoga practice.

This challenge is unique in that each week has a different theme to work with.

Week 1 is all about resolutions - this is where you’ll focus on setting intentions and exploring new ways of being. Week 2 is all about energising, Week 3 is focused on mindful movement and the present moment, and the final week is all about strength!

7. 30/30 Yoga Challenge with EkhartYoga

This 30/30 yoga challenge is called such because it consists of 30 minute long classes for 30 days. It works in a repeating 3 day cycle with day 1 focusing on core, day 2 focusing on balance, and a mixed/general class for day 3. The classes are taught by a range of different EkhartYoga teachers in a range of different styles.

This challenge is perfect for those wanting a physical challenge and to develop their asana practice and be challenged along the way. However, it is not recommended for complete beginners since it is a very active program!

What are you waiting for?!

Now you know the best 30 day yoga challenges online, there is no need to delay - the best time to start your practice is NOW.

Grab a mat, put on a video and get practicing! Be sure to let me know if you try any of the challenges above and how they benefited you - I love hearing your stories!

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About Esther

Esther is the founder of Through the Phases.  Her mission is to guide others to grow to their full potential and create their dream life using spiritual and personal growth practices. Read more about her story here!

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