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Ashtanga ABCs 30 Day Yoga Challenge

Build a daily practice one pose at a time.


How it Works:

  • Start anytime!

  • Begin with day one In Samasthitih. Each day, add one pose to your practice, slowly building up to a full yoga practice.

  • Keep track of your progress by taking photos or journaling. You’ll appreciate this once you’ve progressed so you can see where you started.

  • Enjoy your practice!

Challenge Poses:

1. Samasthitih

2. Chaturanga

3. Upward Dog

4. Rest Day

5. Downward Dog

5. Keep Breathing

6. Padangusthasana

7. Trikonasana

8. Utthita Parsvakonasana

9. Prasarita Padottanasana

10. Parsvottanasana

11. Rest Day

12. Utthita Hasta Padangusthasana

13. Utkatasana

14. Virabhdrasana A

15. Virabhdrasana B

16. Pashchimottanasa

17. Janu Sirsasana

18. Rest Day

19. Marichyasana A

20. Marichyasana C

21. Navasana

22. Baddha Konasana B

23. Upavishta Konasana

24. Shoulderstand

25. Rest Day

26. Halasana

27. Uttana Padasana

28. Headstand

29. Yoga Mudra

30. Utplutih


Hosted by Christina Mills, Cara Rivera, Cindy Olah, and Priscila Baptista.


This challenge was initially run on Instagram, sponsored by Ashtanga Yoga Marietta, Sacred Garden Yoga, Candlefarm, and Otiem. The Grand Prize Winner (who posts all challenge poses) receives a Manduka Pro Yoga Mat and a candle gift set sponsored by Candlefarm in addition to an Otiem copper water bottle. The Runner Up (open to late entries), receives a candle gift set by Candlefarm.

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