Day 1: Shuruaat apne saath
“Namaste! Welcome to Day 1 of our 7-Day Yoga Challenge!
Aaj hum start kar rahe hain ek naye commitment ke saath – khud ke liye. Sirf ek minute… sirf aapke liye.
Aaj ka pose hai: Tadasana – The Mountain Pose.
Seedha khade ho jaiye, haath upar, pair theek se jamayein… aur gehri saans lein.
Yeh pose chhota hai, lekin iska asar aapke posture aur balance par hota hai.
Yahi hai pehla kadam – apne aap se judne ka.
Kal milte hain Day 2 mein – tab tak, bas ek promise kijiye – 7 din khud ke liye!”
Day 2: Saans lein, stress bhool jaayein (Pranayama)
“Namaste! Day 2 of our Yoga Challenge mein aapka swagat hai.
Aaj hum seekhenge – Anulom Vilom Pranayama – ek powerful breathing technique.
Baith jaiye, peeth seedhi rakhein.
Apne right thumb se right nostril band karein… left se saans lein…
ab left band karein… aur right se saans chhod dein.
Wapas… aur repeat karein.
Ye technique stress, anxiety aur overthinking ko kam karti hai.
Sirf 1 minute – aur aapka mann shaant ho jaata hai.
Kal milte hain ek naye yoga pose ke saath!”
Day 3: Flexibility ka magic – Cat-Cow Pose
“Day 3 aa gaya hai, aur aaj hum thoda apne spine ko stretch karenge.
Cat-Cow Pose – spine ke liye best yoga combo.
Tabletop position mein aaiye… saans lete hue peeche ki taraf arch kijiye (Cow)…
aur saans chhodte waqt back ko gol banaiye (Cat).
Yeh pose na sirf flexibility badhata hai, balki back pain mein bhi help karta hai.
Sirf 1 minute, lekin asar pure din bhar!
Aap consistency dikha rahe ho – proud of you! Day 4 mein milte hain.”
Day 4: Balance aur focus – Tree Pose (Vrikshasana)
“Welcome to Day 4! Aaj ka goal hai – apna balance aur focus strong banana.
Tree Pose – ek pair par khade ho jaiye… doosra pair thoda upar rakh ke haath prayer position mein.
Aankhen band kariye, aur apni saans par dhyan dijiye.
Thoda hilenge – koi baat nahi. Har din aap better honge.
Zindagi mein bhi toh balance chahiye na?
1 minute daily – aur aap andar se strong feel karenge.”
Day 5: Core Strength – Boat Pose (Navasana)
“Day 5! Aaj hum apne core ko strong banaenge.
Boat Pose – zameen par baith jaiye… pair uthaiye… haath seedhe rakh ke apne balance ko maintain kijiye.
Shuruaat mein mushkil lagega – lekin 30 second bhi kiya, toh kamaal hai.
Yeh pose aapke abs ke saath willpower bhi strong karta hai.
Keep going – aap halfway cross kar chuke hain!”
Day 6: Detox aur calmness – Seated Twist
“Day 6 – just one day away from the finish line!
Aaj hum karenge – Seated Spinal Twist.
Baith jaiye… ek pair fold kariye, doosre pair ko uske upar laiye… aur apne spine ko gently twist kariye.
Saans andar… twist… saans bahar.
Yeh pose aapke organs ko detox karta hai, aur mind ko calm.
Kal last day hai – aap already winner ho!”
Day 7: Gratitude & Peace – Shavasana
“Congratulations – Day 7! Aaj hum sirf ek cheez seekhenge – relax karna.
Lie down flat… haath aur pair open… aankhen band.
Shavasana – sabse simple aur sabse powerful.
Apne saans ka rhythm feel kariye… aaj apne body aur mind ko thank you boliye.
You did it! 7 din apne liye nikaale – aur woh bhi poore dedication se.
Agar aapko yeh challenge pasand aaya, toh comment karein ‘I DID IT’.
Aur channel ko subscribe karna mat bhoolna!”
✅ Aapka Complete Video Package:
🔹 1. Scripts (Already Done)
7 videos – human tone, motivational style, 1 minute each
🔹 2. Thumbnail Ideas (Canva Ready Concepts)
Main har din ke liye aapko Canva-style thumbnail suggestions de raha hoon – jo aap khud easily bana sakte hain.
🎯 Thumbnail Ideas (Text + Visual Suggestion)
| Day | Text Line (Thumbnail) | Visual Suggestion |
|---|---|---|
| 1 | “Day 1 – Yoga Ki Shuruaat” | Calm mountain background + pose silhouette |
| 2 | “Sirf 1 Minute – Stress Gone!” | Breathing pose with glowing air icons |
| 3 | “Spine Stretch Karo – Pain Gaya!” | Cat-cow pose with spine curve arrows |
| 4 | “Kya Aapka Balance Perfect Hai?” | Tree pose + question mark |
| 5 | “Abs Banao Without Gym!” | Boat pose with abs icon |
| 6 | “Body Detox in 1 Minute!” | Twisting spine + leaf icons |
| 7 | “Relax. Reflect. Complete!” | Shavasana + “I DID IT” badge style |
Use Canva → Instagram/YouTube Thumbnail → Replace background + add bold fonts like Anton or Bebas Neue
🔉 Voiceover Style (Human Tone Suggestion)
Style:
Slow-medium speed
Warm, friendly, motivating
Hindi with light English mix (jaisa ki aapki audience samajh sake)
Sample Opening (Day 1):
“Namaste dosto, welcome to Day 1! Aaj hum shuru kar rahe hain ek 7 din ka safar – sirf apne liye…”
Voiceover aap khud record kar sakte hain ya use AI tools jaise:
ElevenLabs (Hindi support ke saath)
Lovo.ai
VoiceOverMaker.io (basic free use)
🎵 Background Music Suggestions (Free/No Copyright)
Calm Focused Background: [YouTube Audio Library → “Relaxing Meditation” tracks]
Uplifting Soft Piano: [Bensound.com → “Tenderness” or “Slow Motion”]
Ambient Yoga Music: [Freepik Music or Pixabay Music]
⚠️ Tip: Volume ko background mein halki si rakhein, voiceover se loud na ho.
💼 Optional: Video Editing Tool Suggestions
| Tool | Features | Use For |
|---|---|---|
| CapCut | Free, mobile, easy | Shorts/Reels editing |
| VN Editor | Easy timeline | Smooth transitions |
| Canva Video Editor | Pre-made templates | Quick text-video creation |
| DaVinci Resolve | Pro-level (free) | Full video production |
Aap mujhe bata sakte hain ki:
Aap voiceover khud dena chahenge ya AI ka use karenge?
Aap kis tool se video banate hain – jise leke specific editing help doon?
Main aapke ek sample video ka full editing guide (step-by-step) bhi bana sakta hoon agar aap chahen.
