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AsanaLab

30-Day Programme

Learn yoga in 30 short lessons

Four stages that build gradually. Poses repeat and combine as you go, so each day feels familiar but a little further along. Lessons aren't tied to calendar dates — practise at your own pace and catch up any time.

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All 30 lessons are open to try right now. Saving your progress and streak comes with the programme (₹299, one time).

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Stage 1 · Days 1–7

Foundations

Learn to sit, stand, kneel and rest with steady breath. Short, gentle sessions.

  1. Day 1

    Arrive and Breathe

    Learn to sit, stand and rest comfortably while breathing slowly through your nose.

    Poses: Easy Pose · Mountain Pose · Child's Pose · Corpse Pose

    ~41 minStart Practice

  2. Day 2

    Wake Up Your Spine

    Move your spine gently with Cat–Cow and link each movement to a breath.

    Poses: Easy Pose · Cat–Cow Stretch · Child's Pose · Knees-to-Chest Pose · Corpse Pose

    ~51 minStart Practice

  3. Day 3

    Standing and Sitting Tall

    Feel the difference between slumped and lengthened posture in Mountain and Staff Pose.

    Poses: Mountain Pose · Staff Pose · Cat–Cow Stretch · Child's Pose · Corpse Pose

    ~51 minStart Practice

  4. Day 4

    Gentle Back Strength

    Meet your first backbend, Sphinx Pose, and learn to balance effort with rest.

    Poses: Cat–Cow Stretch · Sphinx Pose · Child's Pose · Knees-to-Chest Pose · Corpse Pose

    ~61 minStart Practice

  5. Day 5

    Rest and Restore

    Experience restorative yoga: supported poses that teach your body to relax.

    Poses: Easy Pose · Legs-Up-the-Wall Pose · Reclined Bound Angle Pose · Corpse Pose

    ~41 minStart Practice

  6. Day 6

    Meet Downward Dog

    Learn Downward-Facing Dog with bent knees, using Child's Pose as your safe base.

    Poses: Cat–Cow Stretch · Child's Pose · Downward-Facing Dog · Corpse Pose

    ~61 minStart Practice

  7. Day 7

    Foundations Review

    Practise everything from week one as one calm, connected session.

    Poses: Easy Pose · Mountain Pose · Cat–Cow Stretch · Sphinx Pose · Downward-Facing Dog · Child's Pose · Corpse Pose

    ~72 minStart Practice
Stage 2 · Days 8–14

Mobility & Gentle Movement

Open the hips, hamstrings and spine with forward bends, twists and your first lunges.

  1. Day 8

    Hello Hips

    Open the hips gently with Bound Angle and Happy Baby without forcing.

    Poses: Easy Pose · Cat–Cow Stretch · Bound Angle Pose · Happy Baby Pose · Knees-to-Chest Pose · Corpse Pose

    ~61 minStart Practice

  2. Day 9

    Kind to Your Hamstrings

    Learn to hinge from the hips with soft knees in forward bends.

    Poses: Staff Pose · Cat–Cow Stretch · Standing Forward Bend · Head-to-Knee Forward Bend · Child's Pose · Corpse Pose

    ~72 minStart Practice

  3. Day 10

    Twist and Release

    Use a lying twist to release the back while keeping both shoulders grounded.

    Poses: Easy Pose · Cat–Cow Stretch · Knees-to-Chest Pose · Reclined Spinal Twist · Happy Baby Pose · Corpse Pose

    ~72 minStart Practice

  4. Day 11

    Open the Front Body

    Progress from Sphinx to a low Cobra, then try a gentle Bridge.

    Poses: Cat–Cow Stretch · Sphinx Pose · Cobra Pose · Child's Pose · Bridge Pose · Knees-to-Chest Pose · Corpse Pose

    ~72 minStart Practice

  5. Day 12

    Lunge Basics

    Learn Low Lunge on both sides to stretch the front of the hips.

    Poses: Cat–Cow Stretch · Downward-Facing Dog · Low Lunge · Child's Pose · Reclined Spinal Twist · Corpse Pose

    ~82 minStart Practice

  6. Day 13

    Seated Flexibility

    Combine seated forward bends with your first seated twist.

    Poses: Staff Pose · Seated Forward Bend · Bound Angle Pose · Half Lord of the Fishes · Child's Pose · Corpse Pose

    ~72 minStart Practice

  7. Day 14

    Mobility Flow Review

    Move through the week's poses with smooth transitions and steady breath.

    Poses: Cat–Cow Stretch · Downward-Facing Dog · Low Lunge · Cobra Pose · Child's Pose · Reclined Spinal Twist · Corpse Pose

    ~92 minStart Practice
Stage 3 · Days 15–21

Building Confidence

Add standing strength, balance and warrior poses — always with an easier option.

  1. Day 15

    Find Your Balance

    Learn Tree Pose with a wall or chair nearby and a soft, focused gaze.

    Poses: Mountain Pose · Tree Pose · Standing Forward Bend · Cat–Cow Stretch · Child's Pose · Corpse Pose

    ~72 minStart Practice

  2. Day 16

    Strong Legs

    Build leg strength with Chair Pose and open the hips in Garland Pose.

    Poses: Mountain Pose · Chair Pose · Standing Forward Bend · Garland Pose · Child's Pose · Corpse Pose

    ~72 minStart Practice

  3. Day 17

    Warrior I

    Set up Warrior I safely: front knee over ankle, back heel grounded.

    Poses: Mountain Pose · Cat–Cow Stretch · Downward-Facing Dog · Low Lunge · Warrior I · Child's Pose · Corpse Pose

    ~92 minStart Practice

  4. Day 18

    Wide-Stance Strength

    Learn Warrior II and Triangle, two poses that share the same foot position.

    Poses: Mountain Pose · Warrior II · Triangle Pose · Standing Forward Bend · Child's Pose · Corpse Pose

    ~82 minStart Practice

  5. Day 19

    Core and Back

    Strengthen your core with Plank and your back with Locust, resting in between.

    Poses: Cat–Cow Stretch · Plank Pose · Child's Pose · Locust Pose · Sphinx Pose · Bridge Pose · Corpse Pose

    ~82 minStart Practice

  6. Day 20

    Side Body Stretch

    Move from Warrior II into Extended Side Angle to lengthen the side body.

    Poses: Mountain Pose · Warrior II · Extended Side Angle Pose · Garland Pose · Reclined Spinal Twist · Corpse Pose

    ~92 minStart Practice

  7. Day 21

    Confidence Review

    Practise all the standing poses you know with steady, even breathing.

    Poses: Mountain Pose · Tree Pose · Chair Pose · Warrior II · Triangle Pose · Child's Pose · Corpse Pose

    ~102 minStart Practice
Stage 4 · Days 22–30

Combining Poses into Routines

Link familiar poses into complete routines you can keep using after the programme.

  1. Day 22

    Morning Wake-Up Routine

    A short energising routine to start your day.

    Poses: Easy Pose · Cat–Cow Stretch · Downward-Facing Dog · Low Lunge · Mountain Pose · Standing Forward Bend · Corpse Pose

    ~82 minStart Practice

  2. Day 23

    Desk Relief Routine

    Release the neck, back and hips after long hours of sitting.

    Poses: Mountain Pose · Cat–Cow Stretch · Sphinx Pose · Low Lunge · Half Lord of the Fishes · Child's Pose · Corpse Pose

    ~92 minStart Practice

  3. Day 24

    Standing Flow

    Link standing poses together, moving from one to the next with your breath.

    Poses: Mountain Pose · Chair Pose · Standing Forward Bend · Warrior I · Warrior II · Triangle Pose · Child's Pose · Corpse Pose

    ~112 minStart Practice

  4. Day 25

    Hip-Opening Routine

    A complete hip-focused practice using poses you already know.

    Poses: Cat–Cow Stretch · Low Lunge · Garland Pose · Bound Angle Pose · Head-to-Knee Forward Bend · Happy Baby Pose · Reclined Bound Angle Pose · Corpse Pose

    ~102 minStart Practice

  5. Day 26

    Evening Wind-Down

    A slow, quiet routine to help you relax before sleep.

    Poses: Easy Pose · Child's Pose · Seated Forward Bend · Reclined Spinal Twist · Legs-Up-the-Wall Pose · Corpse Pose

    ~72 minStart Practice

  6. Day 27

    Strength Routine

    Build full-body strength with plenty of rest between efforts.

    Poses: Cat–Cow Stretch · Plank Pose · Child's Pose · Chair Pose · Warrior II · Locust Pose · Bridge Pose · Corpse Pose

    ~92 minStart Practice

  7. Day 28

    Balance and Focus

    Combine balance, steady gaze and breath awareness.

    Poses: Easy Pose · Mountain Pose · Tree Pose · Warrior II · Extended Side Angle Pose · Child's Pose · Corpse Pose

    ~102 minStart Practice

  8. Day 29

    Full Practice Rehearsal

    A longer session covering warm-up, standing poses, floor work and relaxation.

    Poses: Easy Pose · Cat–Cow Stretch · Downward-Facing Dog · Low Lunge · Warrior I · Triangle Pose · Cobra Pose · Child's Pose · Half Lord of the Fishes · Bridge Pose · Corpse Pose

    ~153 minStart Practice

  9. Day 30

    Your Complete Practice

    Celebrate your progress with a balanced routine you can repeat on your own.

    Poses: Easy Pose · Cat–Cow Stretch · Mountain Pose · Tree Pose · Warrior II · Triangle Pose · Downward-Facing Dog · Child's Pose · Seated Forward Bend · Reclined Spinal Twist · Corpse Pose

    ~153 minStart Practice