Complete 28 Day Yoga Challenge Plan for Beginners 2026

A yoga challenge is a structured commitment to practicing yoga every day for a set number of days, and a 28 day format is one of the most researched and practically effective lengths for building a new physical habit from scratch. Done correctly, it produces measurable improvements in flexibility, balance, and stress regulation within the first month of consistent practice.

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The evidence behind this timeline is real. A study published in the International Journal of Yoga found that practitioners who attended yoga sessions at least twice weekly for 8 weeks showed measurable improvements in flexibility, balance, and self-reported quality of life compared to non-practicing controls. A daily 28 day format accelerates this timeline while staying within a window that most healthy adults can sustain without overuse injury.

This guide gives you the full picture: what a yoga challenge actually involves week by week, which poses to practice and why, how to modify everything for your body, when to rest, and what to expect physically and mentally across all four weeks.

What Is a Yoga Challenge

A yoga challenge is a structured, time-limited commitment to practicing yoga on consecutive or near-consecutive days, typically ranging from 7 to 30 days, with the goal of building consistency, establishing physical adaptations, and developing the habit of regular practice.

The word “challenge” is relevant here. Practicing yoga every day for four weeks is not difficult in the way that running a marathon is difficult. The challenge is behavioral, not athletic. Showing up on the day your back is sore, when work ran long, when you would rather watch television: that is what the challenge actually tests. The physical practice is the vehicle. The consistency habit is the destination.

Different yoga challenges use different formats. Some follow a fixed sequence repeated daily. Some progress through a new pose each day. Others organize the month into weekly themes, starting with foundational work and building toward more demanding sequences. The weekly-theme format, which this guide uses, is the most appropriate for beginners because it allows skill and strength to develop before the demands increase.

A yoga challenge is distinct from an occasional yoga practice in one specific way: frequency. Research in behavioral psychology consistently shows that habits require repetition in context to become automatic. A study published in the European Journal of Social Psychology found that the average time for a behavior to become automatic was 66 days, with simpler behaviors becoming habitual in as few as 18 to 21 days. A 28 day yoga challenge puts you well into this habit-formation window.

What a yoga challenge is not:

• A competition: You are not trying to outperform anyone or advance to a pose before your body is ready
• A rigid rule: Missing one day does not invalidate the month. Resume the next morning.
• A replacement for medical care: Yoga challenges are wellness tools, not treatments for diagnosed conditions

28 Day Yoga Challenge: How It Works

A 28 day yoga challenge works by dividing the month into four weekly phases, each with a distinct physical focus that builds progressively on the week before.

Week one establishes foundational poses, body awareness, and breath. Week two introduces standing strength poses and begins building the muscular endurance that makes longer holds possible. Week three deepens flexibility work and introduces mild balance challenges. Week four integrates everything into flowing sequences that combine the elements from the previous three weeks.

Each daily session in a well-designed 28 day yoga challenge runs between 20 and 45 minutes, depending on the week and the practitioner’s capacity. Beginning at 20 minutes per session is appropriate for true beginners. Extending toward 45 minutes by week four is a natural progression as the body adapts and attention span for the practice develops.

The challenge works because of progressive overload, the same principle that underlies all effective physical training. Think of it like learning a new language. The first week introduces basic vocabulary. The second week puts words into sentences. The third week builds sentences into conversations. The fourth week allows you to speak with less conscious effort. Each phase depends on the one before it.

Modification: Practitioners who cannot practice daily due to health conditions, work schedules, or physical recovery needs should target 5 out of 7 days per week rather than strict daily practice. The adaptation benefits of a yoga challenge are driven by frequency and consistency, not by perfect daily adherence.

What Happens to Your Body After 28 Days of Yoga

After 28 days of consistent yoga practice, the body undergoes measurable adaptations in muscular flexibility, joint mobility, neuromuscular coordination, and nervous system regulation.

Flexibility changes are the most immediately visible. The hamstrings, hip flexors, and thoracic spine respond within the first two to three weeks of daily practice. This is partly due to increased tissue pliability from repeated warming and stretching, and partly due to neuromuscular adaptation. The nervous system gradually reduces the protective tension it places on muscles that feel unfamiliar in stretched positions. Range of motion increases not just because the tissue itself changes but because the nervous system learns to permit greater extension.

According to the National Center for Complementary and Integrative Health, regular yoga practice is associated with reductions in chronic low back pain, improvements in balance, and decreases in self-reported stress and anxiety. These changes begin accumulating within the first few weeks of consistent practice, with more pronounced effects at 8 to 12 weeks.

Mental health changes often appear faster than physical ones. The daily repetition of breath-focused movement activates the parasympathetic nervous system consistently, reducing circulating cortisol over time. Many practitioners report improved sleep quality within the first two weeks of a challenge, before they notice significant physical flexibility gains.

What research-supported changes you can realistically expect after 28 days:

• Hamstring and hip flexibility: Measurable improvement at the 3 to 4 week mark for practitioners with prior tightness
• Balance: Improved single-leg stability begins appearing around week two and three
• Sleep quality: Studies indicate improvements within 2 to 3 weeks of regular practice
• Stress and anxiety: Reduced cortisol and improved mood scores documented across multiple 4-week yoga studies
• Posture awareness: Increased proprioception and postural awareness from daily body-scan attention
• Core endurance: Gradual improvement in the ability to hold poses longer without muscular fatigue

Key Takeaway: The first 28 days of daily yoga produce real, research-documented changes in flexibility, balance, stress, and sleep. The nervous system adapts first, often producing mental health benefits before the physical gains become obvious.

28 Day Yoga Challenge Week by Week Plan

A 28 day yoga challenge week by week plan organizes each of the four weeks around a distinct physical and attentional theme, allowing skill, strength, and body awareness to build sequentially rather than all at once.

The four-week structure below is designed for beginners with no prior yoga experience. Practitioners with some yoga background can extend session lengths and hold times across all weeks.

Week 1: Foundations. Every session focuses on Tadasana (Mountain Pose), Balasana (Child’s Pose), Adho Mukha Svanasana (Downward-Facing Dog), and Savasana (Corpse Pose). The goal is not flexibility or strength but body awareness. Where are your feet? What does your spine feel like in each position? How does your breath change when you move?

Week 2: Standing Strength. Add Virabhadrasana I (Warrior I Pose), Virabhadrasana II (Warrior II Pose), and Utkatasana (Chair Pose). Begin holding poses for 5 breath cycles rather than 3. The quadriceps, gluteus maximus, and core stabilizers begin building endurance.

Week 3: Flexibility and Balance. Introduce Trikonasana (Triangle Pose), Setu Bandha Sarvangasana (Bridge Pose), and Bhujangasana (Cobra Pose). Begin single-leg balancing work in modified form. Hold times extend to 7 to 8 breath cycles.

Week 4: Integration. Connect poses into short flowing sequences of 4 to 6 postures. Begin with breath on each transition. Introduce a 5-minute seated pranayama (breath control) practice at the start or end of every session.

Each week builds on the physical and attentional skills developed the week before, ensuring the challenge remains appropriately progressive rather than randomly demanding.

Best Poses for a Beginner Yoga Challenge

The best poses for a beginner yoga challenge are foundational postures that teach body awareness, build baseline strength, and develop breath coordination without requiring extreme flexibility or balance.

Five poses appear in virtually every well-designed beginner yoga challenge for good reason. Each targets a different aspect of the physical adaptation that daily yoga produces: postural alignment, core stability, hip mobility, spinal health, and full-body relaxation.

Each of these poses can be modified to suit any body or condition. None require flexibility to begin. All five build the foundation that weeks two, three, and four of the challenge depend on.

Modification for beginners: In any pose where the hands reach the floor, use yoga blocks to bring the floor closer to the hands. This applies to Downward Dog (blocks under the hands if wrists are sensitive), Triangle Pose (block under the lower hand), and any forward fold variation in the challenge.

28 Day Yoga Challenge Poses: Week One Foundations

Week one of the 28 day yoga challenge focuses on four foundational poses practiced daily at a slow, deliberate pace, with attention directed entirely to breath and body position rather than depth or performance.

The most important skill week one develops is not flexibility. It is the ability to notice what your body is actually doing in a pose, as opposed to what you think it is doing. Most adults arriving at their first yoga session discover that their mental model of their body and the physical reality of it are surprisingly different.

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To practice Adho Mukha Svanasana (Downward-Facing Dog) for week one:

1. Begin on hands and knees with wrists under shoulders and knees under hips.
2. Spread your fingers wide. Press evenly through all four corners of each hand.
3. Tuck the toes and lift the hips upward and back, straightening the arms.
4. Keep a micro-bend in the elbows. Do not lock them.
5. Let the heels reach toward the mat without forcing them to touch.
6. Hold for 3 breath cycles in week one. Increase to 5 in week two.
7. Exhale and lower the knees back to the mat to release.

Pose Tip:

• Keep the shoulder blades wide and flat rather than pinching them together
• Let the head hang freely between the arms without looking forward
• Modification for tight hamstrings: Keep the knees generously bent. The goal is a long spine, not straight legs.

Week one sessions should not exceed 20 to 25 minutes in total. Include Savasana (Corpse Pose) for a minimum of 5 minutes at the end of every session.

28 Day Yoga Challenge Poses: Week Two Building Strength

Week two introduces standing strength poses that build quadriceps, gluteus maximus, and core stabilizer endurance, laying the physical foundation for the flexibility and balance work in weeks three and four.

Standing poses in yoga are the primary tool for developing functional lower body strength in a way that transfers directly to daily movement. Virabhadrasana I (Warrior I Pose) and Utkatasana (Chair Pose) both create sustained eccentric demand on the quadriceps, the same loading pattern that physical therapists use for knee rehabilitation and lower body strengthening.

To practice Virabhadrasana I (Warrior I Pose) in week two:

1. Begin in Tadasana (Mountain Pose) at the top of your mat.
2. Step the left foot back approximately 3 to 4 feet. Turn the left foot out to 45 degrees.
3. Bend the right knee to 90 degrees, stacking it over the right ankle.
4. Keep the back heel fully grounded. If it lifts, shorten your stance.
5. Inhale and raise both arms overhead, palms facing each other.
6. Keep the lower belly engaged. Avoid over-arching the lower back.
7. Hold for 5 breath cycles in week two.
8. Exhale and step the back foot forward to return to Tadasana. Switch sides.

Modification for knee sensitivity: Reduce the depth of the front knee bend to 45 degrees rather than 90 degrees. This maintains all the hip and core benefits while reducing the knee joint load substantially.

Modification for balance difficulty: Keep one hand on a wall or chair back throughout the pose until single-leg balance feels stable enough to remove the support.

Key Takeaway: Week two is where the yoga challenge shifts from orientation to physical training. The standing poses build the muscular endurance that makes every subsequent week more sustainable and more effective.

28 Day Yoga Challenge Poses: Week Three Deepening

Week three deepens flexibility work and introduces mild balance challenges, building on the muscular endurance developed in week two to explore greater range of motion in the hips, hamstrings, and thoracic spine.

Flexibility gains in week three feel more obvious than in weeks one and two because the nervous system has begun reducing its protective resistance to stretching in muscles that now feel familiar and safe. Think of the nervous system’s tension response like a security guard who gradually recognizes your face. In weeks one and two, every stretch triggers some resistance. By week three, the guard begins waving you through.

Trikonasana (Triangle Pose) is the signature week three pose for good reason. It simultaneously opens the hip abductors, hamstrings, and thoracic spine while requiring balance and attention to keep the chest open rather than collapsed toward the floor.

To practice Trikonasana (Triangle Pose):

1. Stand with feet approximately 3 to 4 feet apart, right foot pointing forward, left foot at 90 degrees.
2. Extend arms to shoulder height, palms facing down.
3. Inhale. On the exhale, reach the right hand forward and down toward the right shin, ankle, or a block.
4. Extend the left arm straight up, stacking the shoulders vertically.
5. Turn the chest to face the long side of the mat, not the floor.
6. Hold for 5 to 7 breath cycles.
7. Inhale to rise. Switch sides.

Modification for tight hamstrings: Place a yoga block on its highest setting under the lower hand. This removes the hamstring strain from the pose and allows the chest and thoracic spine rotation to function correctly.

Safety note: Do not lock the front knee in Triangle. A micro-bend protects the joint and keeps the hamstring engagement productive rather than compressive.

28 Day Yoga Challenge Poses: Week Four Integration

Week four integrates the individual poses from weeks one through three into connected sequences of 4 to 6 postures, developing the flow and breath synchronization that defines continuous yoga practice.

Integration means linking poses with breath rather than treating each as a separate exercise. An inhale raises the arms in Warrior I. An exhale opens them to Warrior II. Another exhale tilts into Triangle. Each transition is breath-led. The result is a practice that feels less like a series of holds and more like a continuous physical meditation.

A sample week four integration sequence:

1. Tadasana (Mountain Pose): Stand tall, 3 breath cycles.
2. Inhale: Raise arms overhead.
3. Exhale: Step back to Virabhadrasana I (Warrior I Pose).
4. Open arms to Virabhadrasana II (Warrior II Pose): 3 breath cycles.
5. Reach into Trikonasana (Triangle Pose): 5 breath cycles.
6. Return to standing. Transition to other side.
7. Return to center. Lower to mat.
8. Setu Bandha Sarvangasana (Bridge Pose): 5 breath cycles, 3 repetitions.
9. Balasana (Child’s Pose): 5 breath cycles to recover.
10. Savasana (Corpse Pose): 5 to 10 minutes to close.

This sequence can be repeated on both sides and takes approximately 30 to 40 minutes at a deliberate pace. In week four, session length can extend to 45 minutes for practitioners who feel ready.

Modification: If connecting poses in flow feels too fast, practice each pose individually with a pause between. Integration is a skill that develops over time. There is no requirement to flow on a timeline that does not suit your body.

Yoga Challenge Benefits for Flexibility and Stress Relief

A yoga challenge produces documented benefits for flexibility and stress relief that accumulate progressively across the four weeks, with the strongest effects appearing in practitioners who maintain consistent attendance throughout the month.

Flexibility improvements from a 28 day yoga challenge target the hamstrings, hip flexors, thoracic spine, and shoulder joints most directly. These are the areas where adults who sit for extended daily periods develop the most chronic shortening. The hip flexors, in particular, behave like an elastic band that has been held in a shortened position for years. Daily yoga practice gradually encourages these muscles to return to a functional resting length, which reduces the compensatory patterns in the lower back that cause chronic pain.

A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced yoga for 12 weeks showed measurable improvements in flexibility, balance, and self-reported quality of life compared to controls. Four weeks represents approximately one-third of that timeline, which research suggests is sufficient for meaningful initial adaptation.

Stress relief benefits from a yoga challenge operate through two distinct mechanisms. First, the physical practice activates the parasympathetic nervous system during and after each session, directly reducing cortisol and adrenaline output. Second, the daily habit of pausing from normal activities to focus the attention on breath and movement provides a reliable mental reset that many practitioners describe as the most valuable aspect of the challenge.

According to the Harvard T.H. Chan School of Public Health, activities that consistently engage the parasympathetic nervous system contribute to lower resting blood pressure, improved digestion, and reduced anxiety over time. These effects are cumulative and grow stronger with regularity, which is precisely why a structured 28 day challenge format outperforms occasional yoga attendance.

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Key measured benefits in the flexibility and stress categories:

• Hamstring range of motion: Measurable improvement at 3 to 4 weeks with daily practice
• Hip mobility: Gradual increase in hip external rotation and flexion range across all four weeks
• Cortisol reduction: Documented in multiple 4-week yoga studies across diverse populations
• Sleep quality: Practitioners report improved sleep onset and duration within 2 to 3 weeks
• Anxiety scores: Reduced self-reported anxiety across multiple controlled yoga challenge trials

Key Takeaway: Flexibility and stress relief are the two benefits that appear fastest in a 28 day yoga challenge. Flexibility gains are primarily neuromuscular in the first month. Stress reduction begins within the first week of daily practice.

Should You Take Rest Days During a Yoga Challenge

Taking rest days during a yoga challenge is appropriate, supported by exercise science, and does not invalidate the challenge’s benefits provided that practice frequency stays at five or more days per week.

The premise of a yoga challenge is daily practice, but the goal is adaptation, and adaptation requires recovery time. This is especially true for beginners whose bodies are encountering new movement patterns, muscle activation patterns, and connective tissue demands for the first time. The American College of Sports Medicine notes that muscle and connective tissue adaptation to new exercise requires at least one to two rest days per week for most untrained individuals.

Distinguishing productive soreness from injury signals is the most important safety skill in any yoga challenge:

• Normal soreness: Diffuse muscular aching that appears 24 to 48 hours after practice, particularly in the inner thighs, gluteus maximus, and upper back. This is expected and resolves within 24 to 48 hours.
• Joint pain: Sharp, localized pain at a joint surface during or immediately after practice. This is a signal to stop the movement and modify or skip that pose.
• Nerve pain: Shooting, burning, or tingling sensation that radiates from the spine into the limbs. This warrants pausing the challenge and discussing the symptom with a physical therapist or physician before continuing.
• Structural overuse: Persistent tendon pain that worsens with each session rather than improving. Rest and reduction of intensity are required.

Rest day yoga options that maintain momentum without adding physical load:

• Restorative yoga: Full prop support, no muscular effort, 20 to 30 minutes
• Seated pranayama: Breath practice only, 10 to 15 minutes
• Yin yoga: Long passive holds, 20 to 30 minutes
• Walking and gentle stretching: Movement without yoga-specific demands

Safety note: Practitioners managing chronic conditions including rheumatoid arthritis, lupus, or fibromyalgia should base rest days on symptom levels, not a fixed calendar. Two rest days per week may be the appropriate minimum for these populations.

28 Day Yoga Challenge for Beginners and Seniors

A 28 day yoga challenge is accessible to beginners and seniors when the session length, pose selection, and intensity are matched to the practitioner’s current physical capacity rather than imposed at a fixed standard.

For beginners, the primary adaptations required are simpler poses, shorter holds, and longer Savasana at the end of each session. A beginner should never feel that a yoga challenge is physically overwhelming. If every session ends in significant fatigue, the session is too long or too intense.

For seniors, the research case for a structured yoga challenge is particularly strong. A 2020 meta-analysis published in the Journal of Alternative and Complementary Medicine reviewed 15 studies on yoga in adults over 60 and found consistent improvements in balance, gait speed, and self-reported quality of life. The 28-day challenge format is especially appropriate for older adults because the repetition and structure support habit formation without requiring continuous novel navigation of new poses.

Modification for seniors with limited floor mobility: The entire four-week challenge can be practiced in a chair. Every standing pose has a seated equivalent. Virabhadrasana I (Warrior I Pose) becomes a seated arm raise with a leg extension. Utkatasana (Chair Pose) becomes a seated core engagement hold. A qualified yoga teacher can demonstrate these adaptations before the challenge begins.

How to Stay Consistent and Motivated in a Yoga Challenge

Staying consistent in a yoga challenge is a behavioral challenge, not a physical one, and the strategies that work best are practical and specific rather than inspirational.

Research on habit formation consistently shows that behavior change is driven by cues, routines, and rewards. A 2012 study published in Health Psychology found that participants who attached a new health behavior to an existing daily habit showed significantly higher completion rates than those who tried to schedule the behavior independently. For a yoga challenge, this means linking your daily practice to something you already do every day: before your morning coffee, immediately after your work commute ends, or directly before your shower.

The most common reason people abandon yoga challenges mid-way is not lack of motivation. It is missing two consecutive days and then feeling that the challenge is ruined. Missing one day is irrelevant to the challenge’s outcome. Missing two consecutive days creates a gap that feels psychologically difficult to close. The practical rule: never miss two days in a row. One missed day is a pause. Two missed days is a pattern.

Strategies that research and experienced yoga teachers consistently recommend:

• Set a fixed daily time: The same time every day reduces the decision-making burden. You don’t ask yourself whether to practice; you ask yourself where your mat is.
• Keep your mat visible: A rolled-out or visible mat functions as an environmental cue. Mats stored in closets get forgotten.
• Start smaller than feels necessary: A 10-minute session on a hard day is infinitely better than no session. Reduce the session length before you eliminate it entirely.
• Track completion visually: A paper calendar with a mark for each completed day uses the psychological principle of the “chain” to motivate continuation.
• Practice with others when possible: Group accountability, even in an online community format, measurably improves adherence.

Key Takeaway: The behavioral challenge of a 28 day yoga challenge is harder than the physical one. Set a fixed time, keep your mat visible, and never miss two consecutive days. Those three strategies outperform any motivational approach.

Yoga Challenge for Home Practice: What You Need

A yoga challenge for home practice requires minimal equipment. The most important element is a non-slip yoga mat large enough to support your full wingspan when the arms are extended.

Beyond the mat, the props that most improve a beginner home practice are two yoga blocks, a strap, and a folded blanket or bolster. These are not optional extras. They are functional tools that make the challenge accessible regardless of your flexibility level.

Props and their specific functions in a 28 day yoga challenge:

• Yoga mat: The non-negotiable foundation. A mat that slides on your floor is a safety issue. Non-slip textures or a mat rug underneath prevent this.
• Two yoga blocks: Used to bring the floor closer to the hands in forward folds, Triangle Pose, and Downward Dog. Using blocks is not a sign of limited ability. It is correct technique.
• Yoga strap: Extends the arm’s reach in seated forward folds and shoulder openers. Allows correct pose shape when flexibility limits would otherwise prevent it.
• Folded blanket: Cushions the knees in low lunge positions, supports the hips in seated poses, and provides cervical support in Bridge Pose.
• Bolster or firm pillow: Supports the body fully in Restorative poses and Child’s Pose variations. Particularly relevant for rest days and week four integration sessions.
• Timer: A simple phone timer prevents clock-watching and allows full attention to remain on the practice.
• Dedicated practice space: A corner of a room that can be cleared to mat-size each day. Consistent location reinforces the behavioral cue to practice.

What you do not need: special clothing, a heated room, a live class stream, or any piece of equipment beyond the mat and basic props. Home yoga challenges have been completed successfully on hard floors, in small apartments, in spare bedrooms, and in living rooms cleared of furniture. The practice does not require an ideal environment. It requires a decision to begin.

Frequently Asked Questions About Yoga Challenges

What is a 28 day yoga challenge and is it good for beginners?

A 28 day yoga challenge is a structured commitment to practicing yoga on 28 consecutive or near-consecutive days, typically following a progressive plan that builds from foundational poses to flowing sequences.
It is well-suited to beginners when the session length starts at 15 to 20 minutes, the poses are foundational rather than advanced, and modifications are available throughout.
Research published in the International Journal of Yoga supports 4-week yoga programs as sufficient for measurable improvements in flexibility, balance, and self-reported well-being.

What happens to your body after 28 days of daily yoga?

After 28 days of consistent yoga, the body shows measurable improvements in hamstring and hip flexibility, improved balance and single-leg stability, and reduced cortisol and self-reported stress levels.
The nervous system adapts to unfamiliar movement patterns within the first two to three weeks, which is why poses that felt effortful in week one feel noticeably more accessible by week four.
Sleep quality often improves within the first two to three weeks of daily practice, often before visible flexibility gains appear.

Should you take rest days during a yoga challenge?

Taking one or two rest days per week during a yoga challenge is appropriate and supported by exercise science, particularly for beginners whose bodies are adapting to new movement demands.
The American College of Sports Medicine notes that connective tissue and muscle adaptation to new exercise requires recovery time between sessions, especially in untrained individuals.
On rest days, Restorative yoga, Yin yoga, or seated breath practice maintains the challenge’s momentum without adding physical load.

How long should each yoga session be in a 28 day challenge?

Beginner sessions should start at 15 to 20 minutes in week one and progress to 35 to 45 minutes by week four as the body adapts and session tolerance increases.
Shorter sessions done consistently produce better adaptation than longer sessions attempted sporadically.
Every session, regardless of length, should end with at least 5 minutes of Savasana (Corpse Pose) to allow nervous system integration of the practice.

Can seniors do a 28 day yoga challenge safely?

Seniors can complete a 28 day yoga challenge safely when the format is modified with shorter sessions, gentler poses, chair support for standing work, and at least two rest days per week.
A 2020 meta-analysis in the Journal of Alternative and Complementary Medicine found consistent improvements in balance, gait speed, and quality of life in adults over 60 who practiced yoga regularly.
Seniors managing osteoporosis, recent joint replacement, or cardiovascular conditions should discuss the specific poses and intensity with the physician managing those conditions before beginning.

Start Today with One Pose and One Week

Pick one pose from week one. Do it today for five minutes before you do anything else. That single decision starts the physical adaptation process that a full 28 day yoga challenge builds on.

Set your mat out where you can see it. Choose the same time tomorrow. Do week one’s session length: 20 minutes, no more.

By week four, your body will have changed in ways that compound daily practice makes possible. But none of it happens until the first session does.

For more context, see Yoga and Knee Replacement: Safe Poses and Timeline