Free challenge for women 25+

Start yoga at home in 5 easy days

A free 5-day email challenge for women 25+ who want to try yoga but don't know where to begin. Set up a simple space, learn yoga breathing and ten foundation poses with easier versions, then flow through a beginner sun salutation and your first 15 to 20 minute routine. A mat or a towel is all you need, and no flexibility is required.

5 days
A mat or a towel
Free, unsubscribe anytime

Your 5-day plan

5-Day Yoga Starter for Women

One short email a day, one step at a time.

1Set up your space + body check10 min
2Yoga breathing + 5 standing poses15 min
35 floor poses, made easier15 min
4Sun salutation + your first routine20 min
5Your weekly plan + progression5 min

About an hour of reading and practice across the week, and you finish with a yoga spot, a breathing habit, ten poses you can do safely, a sun salutation, a 15 to 20 minute routine and a 6-week plan.

The 5 days

5 days to a yoga routine you can keep

The order I use with beginners: set up and check in, learn to breathe and stand, add the floor poses, link them into a flow, then build a plan you can keep.

Set up your space + body check

What to expect (no flexibility needed), the props you already own, a safety note and a simple breathing and "how does my body feel" baseline.

◷ 10 min

Yoga breathing + 5 standing poses

Slow nose breathing, then mountain, chair, warrior II, tree at the wall and a bent-knee forward fold.

◷ 15 min

5 floor poses, made easier

Cat-cow, child's pose, downward dog with bent knees or at a wall, low lunge and bridge, each with an easier version.

◷ 15 min

Sun salutation + your first routine

A beginner sun salutation step by step, then a 15 to 20 minute routine that links all ten poses.

◷ 20 min

Your weekly plan + progression

2 to 3 sessions a week, how to progress over 4 to 6 weeks and the signs it's time to ease off.

◷ 5 min

By day 5 you have

A simple yoga spot with props from home
Yoga breathing you can use anywhere
Ten foundation poses with easier versions
A 15 to 20 minute routine and a 6-week plan

Is this yoga challenge for you?

Made for women 25+ who are brand new to yoga, coming back after a long break or tired of fast videos that skip the basics. It is everyday movement coaching, not treatment for any medical condition. If you have a recent injury or surgery, osteoporosis, a joint replacement, high blood pressure, glaucoma or a heart condition, or are pregnant or postpartum, get your care team's OK first.

Right now

Yoga feels out of reach

You think you need to be flexible first
Classes and videos move too fast
You're not sure which poses are safe for you
You don't know what to do on the mat

After 5 days

You have a practice of your own

You know ten poses and how to make each easier
You breathe slowly and move with your breath
You can flow through a beginner sun salutation
You have a plan for 2 to 3 sessions a week

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness and years of martial arts and tai chi.

I'm not a certified yoga teacher, so I teach these poses the way I coach any movement: a comfortable range, steady breathing and good alignment before depth. These five days give you the basics most beginners skip.

No detox, toning or weight-loss promises
No supplements, just a mat or a towel
Clear notes on when to stop and get checked

Free 5-day challenge

Your yoga practice starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education and coaching, not medical advice, and it does not diagnose, treat or cure any condition. Stop and get checked if you feel sharp pain, numbness or tingling, chest pain, dizziness or feel faint.

If you have a recent injury or surgery, osteoporosis, a joint replacement, high blood pressure, glaucoma (skip poses with your head below your heart) or a heart condition, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never change medications to fit a workout. Individual needs vary.