The Guide: What To Expect From The 21 Days of Yoga

The Guide: What to Expect from the 21 Days of Yoga Program
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Welcome to The Guide: What To Expect From The 21 Days of Yoga Program.

This guide will give you the tools to succeed in your 21-day yoga journey and beyond. The program is more than just a yoga challenge; it’s a journey toward better health and happiness. You’ll discover simple tips for making the most of these 21 days, whether you’re new to yoga or looking to deepen your practice.

Get ready to explore how this program can transform your body and mind, and why committing to these three weeks could be the best decision for your wellbeing.

What is 21 Days of Yoga

When I created the 21 Days of Yoga program, I really wanted to make something that helps you grow – body, mind, and feelings. The main idea was to get people excited about doing yoga, whether they’re starting out or getting back into it. This program mixes building good habits, getting stronger, and learning to be mindful. And it’s made to be enjoyable, uplifting, and easy to do right at home.

Benefits of Taking the 21 Days of Yoga

  • Physical benefits: flexibility, strength, balance, and posture. Embarking on a yoga journey opens up a world of physical benefits that can transform not just how you move, but how you feel in your everyday life. You’ll become more flexible, making everyday actions much easier. It also builds strength across your entire body in a balanced way, helping you in your daily activities. Yoga improves your balance, which is great not just for yoga but for your overall coordination. Plus, it encourages better posture. With regular practice, you’ll stand taller and reduce the strain on your back from sitting or standing for long periods.
  • Mental well-being: stress reduction, anxiety relief, and mood enhancement. If you’re feeling stressed out, yoga can help. It teaches you how to breathe in a way that helps you calm down and find some peace, even when everything feels crazy. It’s like learning how to stay cool and collected, no matter what’s going on around you. And if you ever feel anxious, doing some yoga can be like hitting a refresh button for your mind. It helps you relax and stop worrying so much. Plus, doing yoga regularly can make you feel happier and more focused. It’s a great way to lift your mood and clear your head.
  • Mind-body connection: mindfulness and awareness: Yoga is more than physical exercise; it’s a practice of mindfulness. It encourages you to tune into your body, notice your breath, and be present in the moment. This heightened awareness can bring a deeper sense of peace and connection to your daily life.

Unlocking the Power of Habit in the 21 Days of Yoga

Habits, by definition, are choices that we all make deliberately at some point—and then stop thinking about but continue doing, often every day.


The idea that it takes 21 days to form a habit is popular but somewhat oversimplified. Recent research suggests that on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Phillippa Lally’s study, it took anywhere from 18 days to 254 days for people to form a new habit.

However, the 21-day period is still a significant time frame to establish the foundation of a habit.


  1. Cue (Trigger): A cue is a trigger that initiates the behavior – a signal that tells your brain which habit to use. In the 21 days of yoga, the cue could be a specific time of the day, like early morning, or a particular setting, such as a quiet space in your home. It could also be immediately after another habit, like having a cup of tea or brushing your teeth.
  2. Routine (Behavior): This is the actual behavior or action you take in response to the cue. It’s the habit itself. In the case of the 21 days of yoga, the routine is the practice of yoga itself.
  3. Reward (Benefit): The reward is what your brain likes and helps it remember the “Habit Loop” in the future. It’s the positive outcome that reinforces the behavior. In the 21 days of yoga context, the reward might be the feeling of relaxation, mental clarity, or physical well-being experienced after practice. It can also be a sense of achievement to have dedicated 20 minutes of your time to personal health and well-being.
The Three-Step Habit Loop


Simple Daily Yoga Tips and How To Build The Routine in The 21 Days of Yoga

  • Habit stacking: Practice at a specific time, like right after waking up or right after you finish work. For some people, it works to roll out their mat in their designated practice space. Use time or space as a cue to help establish a routine.
  • Developing the routine: Consistency is key. The 21-day yoga program is designed to fit into your daily schedule. Each daily yoga practice will be around 20 minutes – short enough to keep you engaged and long enough to not get bored.
  • Recognizing and appreciating the rewards: Pay attention to the rewards you get from practicing yoga – what makes you feel good right after the practice. It could be immediate, like a sense of calmness or mental clarity, or long-term, like feeling more flexible, tall, grounded, and centered. Acknowledging these rewards reinforces your motivation to continue the practice. So, give yourself a pat on the back at the end of each yoga practice.
  • Adjustment and flexibility: Be prepared to adjust your routines as needed. Life circumstances change, but I encourage you to keep an open mind to create sustainability. So, you couldn’t find time in the morning to practice? Do it in the next available slot, like at noon or in the evening. Did you skip daily practice? Pick it up from where you left off the next day.
  • Setting realistic goals: Be realistic about when you can practice. Think about what you want to achieve by the end of the 21 days. This could be a feeling (like feeling more relaxed), a physical improvement (like better posture), or a lifestyle change (like incorporating yoga into your daily routine post-challenge). Remember, the ultimate goal of the program is not just to reach day 21 but to foster a sustainable yoga practice that continues beyond the program.
  • Variety and exploration: Thinking about getting bored? With the 21 days of yoga, I’m inviting you to try different styles of yoga, but mostly it’s an invitation to stay present and see what shows up in the moment for you. Observe yourself, how you respond, notice your mind patterns, and you know what? When things don’t go as planned, smile, don’t take yourself so seriously and just show up for a new version of yourself.
  • Community and sharing: In the last two editions of the 21 days of yoga, I’ve witnessed the power of community and what it means to share your experiences and challenges with friends or a community. They can also act as a cue and reward. So, invite your friends, family, neighbors, and work colleagues to join you as a way of finding additional motivation and a sense of belonging.


It’s a FREE program for you, your friends, family, co-workers, and neighbors. Register below and let’s meet on the mat starting with January 1st!

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multi-passionate person, ENNEAGRAM 8, CHRONIC hyper-ACHIEVER, oat latte lover. 

Hi, I'm Alexandra.
Your Yoga Teacher & Business Coach.

I'm a bit of everything: an entrepreneur, the founder of Mpower Yoga, a yoga teacher, a mentor, and a business coach. My mission is simple: I’m helping multi-passionate, creative entrepreneurs build thriving businesses that are matching their style and personality. I'm here to help you break free from those limiting beliefs, teach you simple and effective business strategies, reach your goals, and enjoy the journey to creating an empowered life you're head over heels in love with.

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