The eight limbs of yoga (ashtanga) are a step-by-step path described in classical yoga: yama (ethical restraints), niyama (observances), āsana (postures), prāṇāyāma (breath control), pratyāhāra (withdrawal of the senses), dhāraṇā (concentration), dhyāna (meditation), and samādhi (absorption). This 30-day plan breaks the path into usable daily micro-practices you can do in 10–25 minutes. The aim is practical: build small habits that change how you breathe, move, focus, and act, and to give you a clear next step if you want in-person coaching or a retreat at Naad Wellness.
How this 30-day plan works (what to expect)
This plan is split into four weekly themes, each focusing on two limbs, so you can learn and apply them together. Expect to spend 10–25 minutes per day: a short intention, the day’s practice, and a brief reflection. Some days are movement-oriented, some are breath or concentration work, and some are reflective or journaling tasks. The structure is progressive: week 1 builds the ethical ground, week 2 trains body and breath, week 3 trains inner attention and withdrawal from distraction, and week 4 deepens meditation and integration.
Why this format works: shorter daily practices reduce friction and help build consistency. The plan is designed to be useful for people who want real-life benefits, more steady attention, calmer breathing, and less reactivity without needing a long daily commitment. If you prefer in-person guidance, we at Naad Wellness run tailored wellness and yoga programs and multi-day retreats that combine these practices with therapeutic support.
Week 1: Yama & Niyama: ethics and observances
Week 1 is not about perfection. It is about noticing how habits shape your day. The yamas and niyamas are practical prompts you can try, one small action at a time.
How to practice this week
Daily time: 10–20 minutes. Start with a 1–2 minute intention, do the day’s micro-practice, then spend 2–5 minutes writing one short note on what you noticed.
Day-by-day micro-practices (examples you can paste into a checklist)
- Day 1: Intro & intention. Read the one-line list of the eight limbs and write a single honest intention for the month (for example, “I will pause before reacting”). (10 min)
- Day 2: Ahimsa (non-harm). Notice speech. If you feel a sharp comment coming, try softening the wording or staying quiet for five breaths. Note the result. (10–15 min)
- Day 3: Satya (truthfulness). Speak a small, truthful sentence you have been avoiding. Observe how it lands. (10–15 min)
- Day 4: Asteya (non-stealing). Practice contentment. When shopping or scrolling, note one impulse and pause; breathe for three counts before proceeding. (10 min)
- Day 5: Brahmacharya (resource use). Choose one habit to moderate for a day (for example, limit social media to a set window). Note energy changes. (10–20 min)
- Day 6: Aparigraha (non-attachment). Let go of the urge to collect an item or opinion. Practise a short sit for five minutes. (10–15 min)
- Day 7: Saucha & Santosha (cleanliness and contentment). Clean a small corner of your space, then list three things you feel content about. Finish with two minutes of breath awareness. (15–20 min)
Why week 1 matters
Ethics shape the mind. Small changes in speech, consumption, and attention free up mental bandwidth for later practices. For a complete introduction to structured yoga practices, see Yoga programs at Naad Wellness
Week 2: Asana & Pranayama: posture and breath
Week 2 moves into the body and breath. You will practice simple postures that prime the nervous system, and three pranayama practices to regulate energy.
Daily time: 12–25 minutes. Warm up for 2–3 minutes, then do the posture/breath practice, finish with a short reflection.
Three simple asanas (do each for 30–60 seconds, repeat 2–3 rounds)
- Tadasana (Mountain Pose): Stand with feet hip-width, feel weight balance, lengthen spine, breathe evenly. Use this as a posture check-in for the day.
- Cat-Cow (Marjaryasana/Bitilasana): On hands and knees, link movement with breath. This mobilizes the spine and calms the system.
- Virabhadrasana II (Warrior II) + balance variation: Build stability, leg strength, and presence.
Three pranayama practices (time and cues)
- Box breathing (4-4-4-4): Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 5 cycles (about 5 minutes). Good for immediate down-regulation.
- Nadi Shodhana (alternate nostril): Close one nostril and breathe alternate sides for 6–8 rounds. This balances left-right nervous tendencies. (5–8 minutes)
- Long exhales: Sit quietly and make exhale 1.5–2 times the length of inhale for 3–5 minutes. Easy on days you want something gentle.
Sample day format
- 2–3 minutes warm up (gentle reach + joint mobility)
- 8–12 minutes asana flow (pick two poses and 2 rounds)
- 5–8 minutes pranayama practice
- 2–5 minutes journaling: what shifted?
Safety and adaptations
If you have injuries, shorten holds and choose gentler variations. If you’d like to learn how posture and breathwork also support a healthy weight, check the guide on Yoga for Weight Loss at Naad Wellness.
Week 3: Pratyahara & Dharana: sense withdrawal and concentration
Week 3 trains attention. Pratyahara is about stepping back from sensory reactivity. Dharana is one-pointed focus work. Together, they prepare you for meditation.
Daily time: 10–20 minutes.
Core practices
- 5-minute sensory scan (Pratyahara intro). Sit quietly and name what you sense, sound, touch, smell — then gently let attention move inward. This withdraws automatic reactivity.
- Digital pause. Set a 60-minute no-screen window. Use the time for a short walk or a breath break. Notice attention shifts.
- Candle gazing (Trataka). Place a candle at eye level, soften gaze, and hold for 3–5 minutes. If eyes water, close them and observe afterimages. This builds steadiness.
- Single-point breath counting. Count breaths to 10, restart on distraction. Aim for 5–10 minutes.
How to progress
Start with short windows and increase duration over the week. Keep notes on what distracts you. The goal is not to force silence but to strengthen the mind’s ability to return. These skills make meditation easier and make daily life less reactive.
Practical tip
Pair pratyahara with small lifestyle changes from week 1, for example, apply Santosha when a craving for distraction arises.
Week 4: Dhyana & Samadhi: meditation and integration
Week 4 is about building continuity. Dhyana is sustained meditation. Samadhi refers to deep absorption. In practical terms, we start with stable sits and end with integration practices.
Daily time: 10–30 minutes. Start with shorter sits and gradually increase.
Progressive practices
- Day 22: 8-minute guided breath meditation. Focus on breath sensation. When the mind wanders, note it and return.
- Day 23: Body-centered open awareness. Scan from head to toe and rest in whatever arises for 10 minutes.
- Day 24: Loving-kindness (metta) for 10 minutes. Offer phrases like “May I be safe. May I be well.” Shift to offering quietly to others.
- Day 25: 12-minute silent sit. Simply rest attention on a focal point (breath, mantra, or sound).
- Day 26: Journaling and noticing. Write 3 insights about how the month changed reactivity, sleep, or focus.
- Day 27: Effortless attention practice. Let go of trying; sit and notice the space between thoughts for 10–12 minutes.
- Day 28: Full integration day. Combine: morning ethics intention, short asana, pranayama, 15-minute sit, reflection.
- Day 29: Reflection and plan. Check progress of the 30-day checklist and note what you want to continue.
- Day 30: Closing practice and next steps. A short ceremony: set an intention to continue one daily practice.
What to expect
By the end of the month you may notice small but real changes: calmer reactions, clearer focus, slightly longer attention windows, and more stable breathing. These practices are cumulative.
Common questions + next steps
What are the eight limbs of yoga?
Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. Start with simple, repeatable practices.
Can I try all eight limbs in 30 days?
Yes. The month will give a practical introduction. Deeper results require continued practice beyond 30 days.
How much time per day do I need?
Plan for 10–25 minutes daily. Some days will be shorter and some longer. Consistency matters more than duration.
Do I need to be flexible to do this plan?
No. Asana choices are simple and adaptive. Most practices require only a chair or a small mat.
What if I miss a day?
No problem. Resume the next day. The goal is habit building, not streak perfection.
Next steps
If you want guided support, Naad Wellness offers wellness packages, day programs, and retreats that combine yoga, meditation, and therapeutic treatments. Check naad wellness packages and retreat pages to book or call for a personalized plan. Use the contact page to ask about yoga classes, tailored therapy, or a guided 30-day program.
If you want a short retreat, see our Weekend Getaways for Mind & Body near Delhi.
