Programs · 4 plans
Yoga programs to follow at home
Day-by-day plans built from the pose library, each with a printable PDF and a progress checklist.
Which program should you start with?
If you have never done yoga, start with the 4-week beginner program. It has three sessions a week and adds one new idea each week, from floor poses to standing poses to linking them with the breath.
If you have done a little yoga and want a daily habit, the 30-day challenge gives you one short session a day, with an easy day every week. If stiffness is what you notice most, the 14-day flexibility plan works one area of the body each day. If you spend the day at a screen, the 7-day desk reset has five to ten minutes a day, most of it in a chair.
How the programs are built
Every session is assembled from pages already in the library: single yoga poses, stretch routines and the printable sequences. Each pose links to its own page with steps, easier versions and common mistakes, so look up any shape you are unsure of before you start. Each program has a printable PDF and a checklist that saves your ticks in your own browser, on your own device.
On rest days from a program, or once you finish one, the yoga flow generator makes a new session at your level and length, so you can keep a routine without repeating the same order. If you would rather repeat one timed session, pick by length: the 10-minute yoga routine, the 30-minute flow or the 45-minute slow yoga practice, with a gentle back-friendly routine for stiff days. If none of the programs fits your days or your time, the personal yoga plan builder makes a 4 to 8 week calendar for your own goal and schedule, and the weekly yoga planner lays out one week of home sessions and studio classes. For something shorter than a program, the 7 and 21 day yoga challenges focus on balance, hips, core or mornings, and practice insights shows your minutes, streaks and the body areas you have worked. A program is a plan, not a promise. Bodies change at different speeds, and the aim is a regular, comfortable practice. Use the easiest version of any pose on a stiff or tired day, and skip anything that hurts.
Calendar reminders
Want a nudge on practice days? Download weekly reminders for your own calendar. Nothing is sent to us.
A .ics file for Google Calendar, Apple Calendar or Outlook. Nothing is sent anywhere.
Printable plans
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia. Last reviewed 2 October 2026.
Questions
Are these yoga programs free?
Yes. Every program, PDF and checklist on this page is free to use, with no sign-up. The checklist saves only in your browser.
Can you do two yoga programs at the same time?
It is better to finish one first. If you want to combine them, add a session from the 7-day desk reset on workdays, since those sessions are short and gentle.
Do you need a teacher to follow a home yoga program?
No, but one class or private lesson early on helps, because a teacher can check your alignment and suggest easier versions. The first class guide explains what to expect.
Is 20 minutes of yoga a day enough?
For a home habit, yes. Twenty minutes is enough to warm up, work through a few standing and floor poses and rest at the end, and a short session you repeat often tends to do more than a long one you skip. Most sessions in these programs run under half an hour for that reason.
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