In a world full of fast-paced distractions and constant digital stimulation, finding mindful ways to engage both body and mind is more important than ever. Enter the “What Color Is It Yoga Challenge” — a playful, immersive experience that blends color awareness, body movement, and mindfulness into a unique 7-day journey of self-discovery. This challenge isn’t just about yoga poses; it’s about seeing the world (and yourself) through a more vibrant, colorful lens.
The Concept Behind the Challenge
The “What Color Is It Yoga Challenge” was born from a simple but powerful question: What if we could tune into how colors affect our energy, mood, and movement? Just like music can shift your mood or bring up memories, colors can evoke emotion, stimulate creativity, or bring a sense of calm. In this challenge, each day is dedicated to a specific color, paired with a yoga flow that embodies the energy, emotion, and symbolism of that color.
This challenge invites participants of all levels — from yoga newbies to seasoned yogis — to explore how color can deepen their practice. With each new day, you not only move your body but also engage your senses, reflect on your emotions, and develop a greater awareness of your surroundings.
How It Works
The challenge runs for seven days, each one dedicated to a different color of the rainbow: Red, Orange, Yellow, Green, Blue, Indigo, and Violet. Each day, you’ll:
- Wear or bring an object of that color to your practice.
- Practice a curated yoga sequence designed to reflect the qualities of that color.
- Reflect through journaling or meditation on what that color means to you.
- Notice that color throughout your day — in nature, in your environment, in your mood.
Let’s break down what each day looks like:
Day 1: Red – Root and Recharge
Color energy: Passion, grounding, courage.
Red is the color of the root chakra, associated with stability and feeling grounded. On day one, the focus is on standing poses and grounding flows — think Mountain Pose, Warrior II, and Chair Pose. These poses connect you with the earth and help you feel stable and secure. You might wear red socks or bring a red yoga mat to your space. The journaling prompt: Where in my life do I feel most grounded? Where do I need more stability?
Day 2: Orange – Flow and Feel
Color energy: Creativity, sensuality, emotion.
Orange, tied to the sacral chakra, is all about fluidity and pleasure. This day encourages hip-opening poses like Pigeon Pose, Bound Angle, and Cat-Cow, letting your body soften and release tension. It’s a great day to wear something flowing or silky, like an orange scarf or wrap. You’re invited to reflect on joy, emotional expression, and creative sparks. Journaling prompt: How do I express myself creatively? What brings me pleasure and playfulness?
Day 3: Yellow – Shine and Strengthen
Color energy: Confidence, clarity, joy.
Yellow, the color of the sun, is associated with the solar plexus chakra — your center of willpower and personal strength. The yoga flow on this day is energizing and core-focused, with poses like Boat Pose, Plank, and Sun Salutations. You’re encouraged to wear something bright and bold. You’ll reflect on your personal power, asking: What makes me feel strong and confident? Where do I need to shine more brightly in life?
Day 4: Green – Open and Heal
Color energy: Love, balance, renewal.
Green resonates with the heart chakra, and today’s flow is gentle, expansive, and heart-opening. Poses like Camel, Cobra, and Bridge are emphasized, helping you open up emotionally and physically. Practice compassion for yourself and others. Wear something green or keep a plant nearby. Reflect on: How do I give and receive love? What does healing look like for me right now?
Day 5: Blue – Breathe and Speak
Color energy: Communication, truth, calm.
Blue is the color of the throat chakra, linked with honest communication and breath. This is a slower-paced day with emphasis on pranayama (breathwork), Shoulderstand, Fish Pose, and gentle neck stretches. You might wear a sky-blue shirt or use a blue water bottle. The focus is on expression: What truths am I afraid to say out loud? How can I better listen — to others and to myself?
Day 6: Indigo – Focus and Imagine
Color energy: Intuition, vision, clarity.
Indigo connects to the third eye chakra — the seat of intuition and wisdom. Today’s yoga session is deeply meditative, integrating Child’s Pose, Eagle, and Seated Forward Folds. You’re encouraged to dim the lights, light a candle, or wear indigo-colored eye masks during Savasana. Journaling may include visualization or dreamwork: What do I intuitively know to be true? What am I envisioning for my life?
Day 7: Violet – Surrender and Connect
Color energy: Spirituality, peace, transcendence.
On the final day, violet (or white) connects to the crown chakra, the center of spiritual connection and universal awareness. This day is all about surrender — gentle restorative yoga, long holds, and deep meditation. Poses like Legs-Up-The-Wall, Reclining Twist, and Savasana are central. Surround yourself with soft purples, candles, or crystals. Reflect on: What am I ready to let go of? What am I open to receiving from the universe?
Why It Matters
The “What Color Is It Yoga Challenge” is more than a theme — it’s a journey into embodied mindfulness. By integrating color into your practice, you:
- Heighten sensory awareness
You start to notice the colors in your world more vividly — in nature, in food, in your emotions. - Deepen emotional connection
Colors become cues to explore different parts of your inner world. You feel into your body, your needs, and your desires. - Make yoga playful and artistic
Adding color turns each practice into a mini creative ritual. It’s a reminder that movement and mindfulness don’t have to be serious to be meaningful. - Encourage consistent practice
Having a theme for each day gives you a clear and fun reason to return to your mat — even if just for 10 minutes.
Final Thoughts
The “What Color Is It Yoga Challenge” invites you to see yoga not just as a form of exercise, but as a colorful conversation between body, mind, and spirit. Every day, every color, every pose becomes an opportunity to notice, feel, and connect. Whether you’re a longtime yogi or someone just looking for a new way to bring color into your life — this challenge is an invitation to stretch your perspective and brighten your inner world.
So… what color is it today?
If you’d like, I can help turn this into a downloadable guide or a shareable challenge calendar with daily prompts. Want to do that next?
