How the challenges work
- Choose a theme and a length. Each theme has 21 days; the 7-day challenge is the first week of it, so finishing 7 days leads straight on to 21.
- Do the day. Each day lists its poses with links to the full pose guides, and the time it takes. Where the practice app is available, Play opens the session with timed holds and both sides of one-sided poses.
- Tick it off. Days finished in the app fill in by themselves; anything else, mark done by hand. The progress bar and day grid show where you are.
- Finish and download your certificate. After the last day, type the name you want on it, then download the PNG or share it with a link to this page.
You can run more than one challenge at a time, switch between them at the top, and start one again whenever you like.
How the sessions are built
Every day comes from the site’s pose and stretch library, in a sensible order: a warm-up first, the main poses of the theme in the middle, a counter-pose or gentle fold after the harder work, and Savasana last, for 3 minutes. Holds start at each pose’s suggested time and grow by a quarter in week 2 and by half in week 3, capped at 2 minutes. Days 7, 14 and 21 are easy days, mostly on the floor.
- Balance works the feet and ankles before single-leg strength, then Tree, Eagle, Warrior III, Half Moon and Dancer.
- Hips moves around the joint: hip flexors, outer hips, inner thighs and glutes, building to Lizard and Pigeon.
- Core trains the whole trunk, front, sides and back, from breathing and table top to planks, Boat, Locust and Bow.
- Morning keeps sessions short and mostly standing: spine, neck and legs first, then Sun Salutations and balances.
The printable 30-day challenge is tracked here too, with the same ticks as its own page and printable calendar.
How it compares with a challenge on your own
A printed calendar works, and the programs all have one. Doing it here adds a few things: each day is already put together with its holds, ticks fill in from the sessions you finish, missed days never reset your progress, and your minutes and streaks show up in practice insights. How often to practise matters more than any single session; our guide on how often you should do yoga explains why short, regular sessions suit most people.
Privacy
Your challenges, ticks and dates are saved only in this browser, on this device. The certificate is drawn on your phone; the name on it is never saved. There is no account and nothing is sent to YogaPhilippines.com.
Every challenge, day by day
Days 1 to 7 of each theme are the 7-day challenge; all 21 days are the 21-day challenge. Times include both sides of one-sided poses and 3 minutes of Savasana.
Balance challenge7 or 21 days · 7 to 14 min
Steadier standing balances: feet and ankles first, then single-leg strength, then Warrior III, Half Moon and Dancer. Practise near a wall or a chair you can touch, on a firm floor rather than a soft mat. A wobble is part of the practice: come down, reset your feet and go again.
| Day | Session | Poses, in order | Time |
|---|
| 1 | Rooted feet | Mountain Pose, Arch Lifts, Calf Raises, One-Leg Balance, Tree Pose, Standing Forward Bend, Child's Pose, Corpse Pose | 7 min |
| 2 | Ankles and calves | Ankle Circles, Point and Flex, Mountain Pose, Calf Raises, Tree Pose, Wall Calf Stretch, Child's Pose, Corpse Pose | 8 min |
| 3 | Strong legs | Mountain Pose, Chair Pose, Warrior II, One-Leg Balance, Tree Pose, Standing Forward Bend, Supine Twist, Corpse Pose | 9 min |
| 4 | Hips that hold you | Hip Circles, Side Leg Swings, Crescent Lunge, Tree Pose, Standing Figure Four, Child's Pose, Corpse Pose | 8 min |
| 5 | Core for balance | Cat-Cow, Table Top Pose, Plank Pose, Downward-Facing Dog, Standing Forward Bend, Mountain Pose, Flamingo Pose, Tree Pose, Supine Twist, Corpse Pose | 9 min |
| 6 | Steady gaze | Mountain Pose, One-Leg Balance, Tree Pose, Warrior II, Reverse Warrior, Standing Quad Stretch, Standing Forward Bend, Corpse Pose | 8 min |
| 7 | Easy day: feet and rest | Ankle Circles, Foot Ball Roll, Butterfly Pose, Supine Twist, Legs Up the Wall, Corpse Pose | 10 min |
| 8 | Warrior balance | Mountain Pose, Sun Salutation, Warrior I, Crescent Lunge, Tree Pose, Pyramid Pose, Child's Pose, Corpse Pose | 10 min |
| 9 | Standing leg lifts | Mountain Pose, Forward Leg Swings, Active Standing Leg Lift, Flamingo Pose, Chair Pose, Standing Forward Bend, Reclined Hand to Big Toe Pose, Corpse Pose | 9 min |
| 10 | Eagle | Shoulder Rolls and Shrugs, Eagle Arms, Mountain Pose, Chair Pose, Eagle Pose, Tree Pose, Standing Forward Bend, Supine Twist, Corpse Pose | 11 min |
| 11 | Side strength | Cat-Cow, Table Top Pose, Plank Pose, Side Plank, Child's Pose, Mountain Pose, Tree Pose, Corpse Pose | 8 min |
| 12 | Long lines | Mountain Pose, Warrior II, Extended Side Angle, Triangle Pose, Tree Pose, Wide Legged Forward Bend, Supine Twist, Corpse Pose | 11 min |
| 13 | Strong feet | Toe Spreads, Arch Lifts, Calf Raises, One-Leg Balance, Flamingo Pose, Garland Pose, Child's Pose, Corpse Pose | 8 min |
| 14 | Easy day: floor and breath | Cat-Cow, Child's Pose, Sphinx Pose, Knees to Chest, Supine Twist, Corpse Pose | 9 min |
| 15 | Warrior III | Mountain Pose, Sun Salutation, Crescent Lunge, Warrior III, Standing Forward Bend, Child's Pose, Corpse Pose | 9 min |
| 16 | Half Moon | Mountain Pose, Warrior II, Triangle Pose, Half Moon Pose, Wide Legged Forward Bend, Supine Twist, Corpse Pose | 11 min |
| 17 | Dancer | Mountain Pose, Standing Quad Stretch, Tree Pose, Dancer Pose, Standing Forward Bend, Child's Pose, Corpse Pose | 9 min |
| 18 | Boat and centre | Cat-Cow, Table Top Pose, Plank Pose, Staff Pose, Boat Pose, Knees to Chest, Corpse Pose | 7 min |
| 19 | Balance flow | Mountain Pose, Chair Pose, Eagle Pose, Warrior III, Tree Pose, Standing Forward Bend, Corpse Pose | 8 min |
| 20 | All the balances | Mountain Pose, Tree Pose, Flamingo Pose, Half Moon Pose, Dancer Pose, Standing Forward Bend, Supine Twist, Corpse Pose | 12 min |
| 21 | Easy day: close the challenge | Foot Ball Roll, Butterfly Pose, Reclined Hand to Big Toe Pose, Supine Twist, Legs Up the Wall, Corpse Pose | 14 min |
Hips challenge7 or 21 days · 7 to 15 min
Every side of the hips in turn: hip flexors, outer hips, inner thighs and glutes, building to Lizard, Pigeon and longer floor holds. Hip openers should feel like a mild stretch, about 4 out of 10, never a pinch in the knee or the groin. Put a cushion or folded blanket under the hips or the back knee whenever it helps.
| Day | Session | Poses, in order | Time |
|---|
| 1 | Gentle hips | Cat-Cow, Hip Circles on Hands and Knees, Low Lunge, Child's Pose, Butterfly Pose, Happy Baby Pose, Corpse Pose | 8 min |
| 2 | Hip flexors | Cat-Cow, Low Lunge Pulses, Low Lunge, Kneeling Quad Stretch, Child's Pose, Supported Bridge, Corpse Pose | 9 min |
| 3 | Outer hips | Easy Pose, Windscreen Wipers, Seated 90/90 Switches, Figure Four, Supine Twist, Corpse Pose | 9 min |
| 4 | Standing hips | Mountain Pose, Hip Circles, Side Leg Swings, Warrior II, Wide Squat, Garland Pose, Child's Pose, Corpse Pose | 7 min |
| 5 | Inner thighs | Hip Circles, Side Lunge, Wide Legged Forward Bend, Garland Pose, Butterfly Pose, Reclined Butterfly, Corpse Pose | 8 min |
| 6 | Glutes | Cat-Cow, Table Top Pose, Bridge Pose, Clamshells, Figure Four, Supine Twist, Corpse Pose | 9 min |
| 7 | Easy day: open and rest | Easy Pose, Butterfly Pose, Happy Baby Pose, Reclined Butterfly, Corpse Pose | 8 min |
| 8 | Lunges | Mountain Pose, Sun Salutation, Crescent Lunge, Low Lunge, Lizard Pose, Child's Pose, Corpse Pose | 10 min |
| 9 | Pigeon | Cat-Cow, Downward-Facing Dog, Low Lunge, Pigeon Pose, Child's Pose, Figure Four, Corpse Pose | 11 min |
| 10 | Hip strength | Mountain Pose, Chair Pose, Warrior II, Wide Squat, Side-Lying Leg Lift, Clamshells, Corpse Pose | 8 min |
| 11 | Twist and open | Easy Pose, Seated 90/90 Switches, Cow Face Pose, Seated Twist, Supine Twist, Happy Baby Pose, Corpse Pose | 11 min |
| 12 | Triangle | Mountain Pose, Warrior II, Reverse Warrior, Triangle Pose, Extended Side Angle, Wide Legged Forward Bend, Corpse Pose | 8 min |
| 13 | Squat | Mountain Pose, Bodyweight Squats, Garland Pose, Supported Squat, Child's Pose, Happy Baby Pose, Corpse Pose | 7 min |
| 14 | Easy day: on your back | Knees to Chest, Single Knee to Chest, Reclined Butterfly, Supine Twist, Corpse Pose | 10 min |
| 15 | Lizard | Cat-Cow, Downward-Facing Dog, Low Lunge, Lizard Pose, Child's Pose, Happy Baby Pose, Corpse Pose | 11 min |
| 16 | Fire Log | Easy Pose, Windscreen Wipers, Fire Log Pose, Head to Knee Pose, Butterfly Pose, Supine Twist, Corpse Pose | 14 min |
| 17 | Long holds | Child's Pose, Low Lunge, Dragon Pose, Pigeon Pose, Reclined Butterfly, Corpse Pose | 15 min |
| 18 | Standing strength | Mountain Pose, Sun Salutation, Warrior I, Warrior II, Wide Squat, Garland Pose, Child's Pose, Corpse Pose | 10 min |
| 19 | Frog | Cat-Cow, Hip Circles on Hands and Knees, Frog Pose, Child's Pose, Happy Baby Pose, Corpse Pose | 10 min |
| 20 | All the hip openers | Cat-Cow, Low Lunge, Lizard Pose, Pigeon Pose, Butterfly Pose, Supine Twist, Corpse Pose | 15 min |
| 21 | Easy day: close the challenge | Easy Pose, Butterfly Pose, Figure Four, Reclined Butterfly, Corpse Pose | 10 min |
Core challenge7 or 21 days · 5 to 11 min
The whole trunk, front, sides and back: breathing and table top first, then planks, Boat and Locust, then longer holds and Bow. Keep breathing in every hold; if you have to hold your breath, take the easier version. Drop the knees in plank and side plank, and bend the knees in Boat, as often as you need.
| Day | Session | Poses, in order | Time |
|---|
| 1 | Breath and belly | Breathing into the Back, Pelvic Tilts, Knees to Chest, Bridge Pose, Supine Twist, Corpse Pose | 8 min |
| 2 | Table top | Cat-Cow, Table Top Pose, Plank Pose, Cobra Pose, Child's Pose, Corpse Pose | 5 min |
| 3 | Standing core | Mountain Pose, Star Pose, Chair Pose, Warrior II, Reverse Warrior, Standing Forward Bend, Corpse Pose | 6 min |
| 4 | Back body | Cat-Cow, Sphinx Pose, Locust Pose, Child's Pose, Bridge Pose, Supine Twist, Corpse Pose | 8 min |
| 5 | Plank and leg lifts | Cat-Cow, Table Top Pose, Plank Pose, Downward-Facing Dog, Straight Leg Raise, Bridge Pose, Corpse Pose | 6 min |
| 6 | Side body | Cat-Cow, Gate Pose, Table Top Pose, Plank Pose, Child's Pose, Supine Twist, Corpse Pose | 8 min |
| 7 | Easy day: breathe | Breathing into the Back, Pelvic Tilts, Knees to Chest, Supine Twist, Corpse Pose | 7 min |
| 8 | Plank waves | Cat-Cow, Downward Dog to Plank Waves, Plank Pose, Downward-Facing Dog, Child's Pose, Corpse Pose | 7 min |
| 9 | Boat | Cat-Cow, Staff Pose, Boat Pose, Seated Forward Bend, Knees to Chest, Corpse Pose | 7 min |
| 10 | Side plank | Cat-Cow, Table Top Pose, Plank Pose, Side Plank, Child's Pose, Supine Twist, Corpse Pose | 9 min |
| 11 | Locust and Bridge | Cat-Cow, Cobra Pose, Locust Pose, Child's Pose, Bridge Pose, Knees to Chest, Corpse Pose | 7 min |
| 12 | Standing strength | Mountain Pose, Chair Pose, Crescent Lunge, Warrior II, Active Standing Leg Lift, Standing Forward Bend, Corpse Pose | 7 min |
| 13 | Reverse plank | Easy Pose, Staff Pose, Reverse Plank, Seated Forward Bend, Supine Twist, Corpse Pose | 9 min |
| 14 | Easy day: soft belly | Breathing into the Back, Pelvic Tilts, Happy Baby Pose, Supine Twist, Corpse Pose | 9 min |
| 15 | Sun salutations | Mountain Pose, Sun Salutation, Chair Pose, Warrior I, Standing Forward Bend, Child's Pose, Corpse Pose | 9 min |
| 16 | Dolphin | Cat-Cow, Downward-Facing Dog, Dolphin Pose, Plank Pose, Child's Pose, Corpse Pose | 7 min |
| 17 | Core flow | Cat-Cow, Downward Dog to Plank Waves, Plank Pose, Side Plank, Child's Pose, Bridge Pose, Corpse Pose | 8 min |
| 18 | Balance and core | Mountain Pose, Flamingo Pose, Warrior III, Standing Forward Bend, Staff Pose, Boat Pose, Supine Twist, Corpse Pose | 10 min |
| 19 | Back strength | Cat-Cow, Sphinx Pose, Locust Pose, Bow Pose, Child's Pose, Supine Twist, Corpse Pose | 10 min |
| 20 | All the core poses | Cat-Cow, Plank Pose, Side Plank, Boat Pose, Bridge Pose, Supine Twist, Corpse Pose | 10 min |
| 21 | Easy day: close the challenge | Breathing into the Back, Knees to Chest, Reclined Butterfly, Supine Twist, Corpse Pose | 11 min |
Morning challenge7 or 21 days · 6 to 10 min
Short sessions to start the day: waking the spine, neck and legs, then Sun Salutations, standing poses and balances. Practise before breakfast or an hour after it, in the coolest part of the morning. Move slowly for the first few minutes, since the body is stiffer just after waking.
| Day | Session | Poses, in order | Time |
|---|
| 1 | Wake up | Easy Pose, Shoulder Rolls and Shrugs, Cat-Cow, Downward-Facing Dog, Standing Forward Bend, Mountain Pose, Corpse Pose | 7 min |
| 2 | Spine | Cat-Cow, Thread the Needle, Puppy Pose, Cobra Pose, Child's Pose, Corpse Pose | 6 min |
| 3 | Stand tall | Mountain Pose, Standing Side Stretch, Standing Twists, Standing Forward Bend, Chair Pose, Tree Pose, Corpse Pose | 6 min |
| 4 | Open the chest | Mountain Pose, Open Arm Swings, Warrior I, Standing Forward Bend, Sphinx Pose, Child's Pose, Corpse Pose | 7 min |
| 5 | Hips awake | Cat-Cow, Low Lunge, Downward-Facing Dog, Garland Pose, Standing Forward Bend, Corpse Pose | 6 min |
| 6 | Sun Salutation | Mountain Pose, Sun Salutation, Warrior II, Triangle Pose, Standing Forward Bend, Corpse Pose | 7 min |
| 7 | Easy day: slow start | Easy Pose, Neck Half Circles, Seated Side Stretch, Cat-Cow, Child's Pose, Corpse Pose | 7 min |
| 8 | Neck and shoulders | Easy Pose, Chin Tuck, Neck Side Bend, Eagle Arms, Cat-Cow, Puppy Pose, Child's Pose, Corpse Pose | 9 min |
| 9 | Wake the legs | Mountain Pose, March on the Spot, Calf Raises, Chair Pose, Warrior II, Standing Forward Bend, Corpse Pose | 7 min |
| 10 | Twist | Easy Pose, Seated Side Stretch, Seated Twist, Cat-Cow, Thread the Needle, Child's Pose, Corpse Pose | 10 min |
| 11 | Lunge and fold | Mountain Pose, Sun Salutation, Crescent Lunge, Pyramid Pose, Standing Forward Bend, Corpse Pose | 8 min |
| 12 | Balance | Mountain Pose, Tree Pose, Warrior II, Reverse Warrior, Standing Forward Bend, Corpse Pose | 7 min |
| 13 | Back body | Cat-Cow, Cobra Pose, Locust Pose, Child's Pose, Downward-Facing Dog, Standing Forward Bend, Corpse Pose | 7 min |
| 14 | Easy day: lie down | Long Reach, Breathing into the Back, Knees to Chest, Supine Twist, Corpse Pose | 8 min |
| 15 | Full wake-up | Mountain Pose, Sun Salutation, Warrior I, Warrior II, Triangle Pose, Standing Forward Bend, Corpse Pose | 10 min |
| 16 | Morning strength | Cat-Cow, Plank Pose, Downward-Facing Dog, Standing Forward Bend, Chair Pose, Wide Squat, Corpse Pose | 7 min |
| 17 | Side body | Mountain Pose, Standing Side Stretch, Extended Side Angle, Triangle Pose, Gate Pose, Child's Pose, Corpse Pose | 10 min |
| 18 | Heart opener | Cat-Cow, Cobra Pose, Low Lunge, Bridge Pose, Supine Twist, Corpse Pose | 10 min |
| 19 | Balance flow | Mountain Pose, Sun Salutation, Tree Pose, Eagle Pose, Standing Forward Bend, Corpse Pose | 8 min |
| 20 | Your morning flow | Mountain Pose, Sun Salutation, Crescent Lunge, Warrior II, Pyramid Pose, Child's Pose, Corpse Pose | 10 min |
| 21 | Easy day: close the challenge | Easy Pose, Shoulder Rolls and Shrugs, Cat-Cow, Child's Pose, Corpse Pose | 8 min |
30-day yoga challenge30 days · 8 to 25 min
The month-long program, with a theme each day and an easy day every week. The 30-day yoga challenge page has the cues for each day and a printable calendar, and shares its ticks with the tracker above.
- Day 1: Arrive 10 min
- Day 2: Spine wake-up 10 min
- Day 3: Downward dog 12 min
- Day 4: Stand tall 12 min
- Day 5: Hips 15 min
- Day 6: Morning flow 10 min
- Day 7: Easy day 10 min
- Day 8: Warriors 15 min
- Day 9: Back body 15 min
- Day 10: Sun salutation 15 min
- Day 11: Balance 15 min
- Day 12: Twists and side body 12 min
- Day 13: Core 15 min
- Day 14: Easy day 10 min
- Day 15: Hamstrings 15 min
- Day 16: Shoulders 12 min
- Day 17: Hip opening 20 min
- Day 18: Gentle strength 15 min
- Day 19: Side body 12 min
- Day 20: Moon salutation 12 min
- Day 21: Easy day 10 min
- Day 22: Beginner sequence 20 min
- Day 23: Low backbends 15 min
- Day 24: Legs and feet 12 min
- Day 25: Standing flow 15 min
- Day 26: Core and balance 15 min
- Day 27: Desk-day reset 8 min
- Day 28: Easy day 10 min
- Day 29: Your favourites 20 min
- Day 30: One full practice 25 min
Questions
Which yoga challenge should I start with?
If you are new, start with the 7-day morning or hips challenge: the poses are gentle and every session is short. Pick balance if standing poses feel wobbly, and core if planks are hard work. When the 7 days feel comfortable, the 21-day version continues from day 8 with longer holds.
What happens if I miss a day of a challenge?
Nothing breaks. A challenge here is a list of days, not a calendar, so you simply do the next day when you can. There are no reset rules and no penalties; the certificate records the day you finished the last session, however long it took.
Is my name stored when I make a certificate?
No. The name you type is used only to draw the certificate image in your browser. It is not written to storage, not added to your backup file and not sent anywhere, so it is gone when you leave the page. Type it again if you want another copy.
Can I count a day I practised at a studio or on my own?
Yes. Open the day and press Mark day done. Sessions you finish in the practice app tick themselves off, and any day can be ticked by hand, because a class or your own practice on the theme is just as much part of the challenge.
What does the yoga challenge certificate mean?
It records that you completed every day of that challenge, and on what date. It is a keepsake to print or share, not a qualification or a teaching certificate, and it makes no claim about flexibility, strength or health.
How many days a week should you practise yoga?
The challenges here ask for a short session every day, about 6 to 15 minutes, because short daily practice builds the habit. Outside a challenge, two or three sessions a week is a common starting point. On days you feel tired or sore, choose an easy, mostly lying-down session or simply rest.