If you’re new to yoga, returning after a break or feeling hesitant about stepping into a studio, online yoga challenges can be a great way to ease into the practice.
These challenges help beginners build consistency, learn foundational poses and establish a regular practice at their own pace.
"With YouTube, beginners can pause, rewind or repeat sessions, making it an excellent way to gradually build confidence and routine," says Valerie Lucas, ERYT 500, senior master trainer at YogaSix. "The key is choosing one that aligns with your experience level and goals."
To help, we spoke to certified yoga instructors about the best yoga challenges for beginners—ranging from seven to 30 days and lasting no more than 30 minutes per session. Here’s what they suggest.
The best yoga challenges for beginners
Yoga with Kassandra’s 7-day morning yoga and breathwork challenge
Length: 7 days
Duration: 5-17 minutes
Kassandra Reinhardt has been teaching yoga online since 2014 and is the creator of Yoga with Kassandra.
"Yoga with Kassandra never skimps on the substance and specifics of each pose," says Gwenn Jones, certified yoga instructor and owner of Auburn Yoga & Fitness Studio.
"She is the perfect rookie’s guide for where we should ground, where we should lengthen, and what muscles to engage. She’s a gem. YouTube has tons of her beginner yoga videos."
This seven-day yoga challenge features all of the best yoga stretches for beginners and is perfect if you prefer morning movement. It combines breathwork and asana (yoga poses) in short sessions, ideal for a busy schedule.
Sarah Beth’s 30-day yoga challenge
Length: 30 days
Duration: 10 minutes
Racking up just under two million YouTube subscribers, Sarah Beth has been teaching online classes for 15 years.
"Beth offers structured seven-day beginner series and 30-day yoga challenges, which are great for building consistency," says Lucas. "Her style is clear and easy to follow, with an emphasis on mobility, flexibility, and relaxation."
This challenge consists of 10-minute sessions targeting common tension points like tight shoulders, hips, neck and back.
Fightmaster Yoga’s beginner 30-day challenge
Length: 30 days
Duration: 5-17-minute classes
The late Lesley Fightmaster was known for her thoughtful teaching and accessible classes.
"Her Beginners Yoga 30-day Challenge is mega-beginner-friendly," says Jones. "Bright light Lesley guided newbies on many long and beautiful journeys. Lesley was respectful, loving and methodical in her coaching. This stunning series is extraordinary and shines in her legacy."
Fightmaster’s beginner challenge will help you build strength, flexibility and relieve stress through gentle daily practices.
Yoga with Adriene’s 30-day Center Yoga Challenge
Length: 30 days
Duration: 10-30 minutes
With over 13 million YouTube subscribers, Adriene Mishler—along with her beloved dog Benji—is one of the best-known online yoga teachers, loved for her calming presence.
"Yoga with Adriene is a winning practice for everyone," Jones notes. "Adriene’s 30-day series Center is stellar for yoga newbies. She demonstrates slow-paced postures while focusing on their roots and purpose.
"The first day’s practice is appropriately titled, Show Up. Plus, any of Adriene’s presentations using the words Gentle or Beginner are on target and well-paced. There’s a reason she has millions of views."
Shop yoga mats
If you're taking up a yoga challenge, we recommend picking up a mat to make you more comfortable. All of the below feature in our round-up of the best yoga mats, so have been tried-and-tested by our team.
