Here's a simple one-week yoga program for beginners, designed to be completed in 10 minutes each day. Each session includes a warm-up, main poses, and a cool-down.
Week-Long Yoga Program for Beginners
Day 1: Gentle Stretching
Warm-up (2 min): Deep breathing, seated or standing.
Main Poses (6 min):
Cat-Cow Pose (1 min) Video
Forward Fold (1 min) Video
Child’s Pose (2 min) Video
Seated Forward Bend (2 min) Video
Cool Down (2 min): Lie on your back, knees bent, and take deep breaths.
Day 2: Balance and Core
Warm-up (2 min): Neck rolls and shoulder circles.
Main Poses (6 min):
Mountain Pose (1 min)
Tree Pose (1 min each side)
Plank (1 min, on knees if needed)
Side Plank (30 seconds each side)
Cool Down (2 min): Supine twist, knees to one side.
Day 3: Strength and Flexibility
Warm-up (2 min): Arm circles and gentle twists.
Main Poses (6 min):
Downward-Facing Dog (1 min)
Warrior I (1 min each side)
Warrior II (1 min each side)
Cool Down (2 min): Legs up the wall or reclined bound angle pose.
Day 4: Restorative Yoga
Warm-up (2 min): Breath awareness.
Main Poses (6 min):
Supported Child’s Pose (2 min)
Seated Cat-Cow (1 min)
Legs on a Chair Pose (3 min)
Cool Down (2 min): Corpse Pose (Savasana).
Day 5: Flexibility Focus
Warm-up (2 min): Gentle neck stretches and wrist circles.
Main Poses (6 min):
Downward Dog (1 min)
Pigeon Pose (1 min each side)
Butterfly Pose (2 min)
Cool Down (2 min): Happy Baby Pose.
Day 6: Mindfulness and Breath
Warm-up (2 min): Focus on deep belly breathing.
Main Poses (6 min):
Mountain Pose with deep breaths (1 min)
Warrior I (1 min each side)
Forward Fold (1 min)
Cool Down (2 min): Seated meditation, focusing on breath.
Day 7: Integration
Warm-up (2 min): Gentle movements, swaying side to side.
Main Poses (6 min):
Sun Salutation A (repeat 3 times)
Cool Down (2 min): Savasana or seated meditation.
Tips:
Focus on your breath and move slowly.
Modify poses as needed.
Create a quiet space for your practice.
Stay consistent and enjoy the journey!
Feel free to adjust any poses to better suit your comfort level. Enjoy your practice!
YOGA
Here's a simple one-week yoga program for beginners, designed to be completed in 10 minutes each day. Each session includes a warm-up, main poses, and a cool-down.
Week-Long Yoga Program for Beginners Day 1: Gentle Stretching Warm-up (2 min): Deep breathing, seated or standing. Main Poses (6 min): Cat-Cow Pose (1 min) Video Forward Fold (1 min) Video Child’s Pose (2 min) Video Seated Forward Bend (2 min) Video Cool Down (2 min): Lie on your back, knees bent, and take deep breaths.
Day 2: Balance and Core Warm-up (2 min): Neck rolls and shoulder circles. Main Poses (6 min): Mountain Pose (1 min) Tree Pose (1 min each side) Plank (1 min, on knees if needed) Side Plank (30 seconds each side) Cool Down (2 min): Supine twist, knees to one side.
Day 3: Strength and Flexibility Warm-up (2 min): Arm circles and gentle twists. Main Poses (6 min): Downward-Facing Dog (1 min) Warrior I (1 min each side) Warrior II (1 min each side) Cool Down (2 min): Legs up the wall or reclined bound angle pose.
Day 4: Restorative Yoga Warm-up (2 min): Breath awareness. Main Poses (6 min): Supported Child’s Pose (2 min) Seated Cat-Cow (1 min) Legs on a Chair Pose (3 min) Cool Down (2 min): Corpse Pose (Savasana).
Day 5: Flexibility Focus Warm-up (2 min): Gentle neck stretches and wrist circles. Main Poses (6 min): Downward Dog (1 min) Pigeon Pose (1 min each side) Butterfly Pose (2 min) Cool Down (2 min): Happy Baby Pose.
Day 6: Mindfulness and Breath Warm-up (2 min): Focus on deep belly breathing. Main Poses (6 min): Mountain Pose with deep breaths (1 min) Warrior I (1 min each side) Forward Fold (1 min) Cool Down (2 min): Seated meditation, focusing on breath.
Day 7: Integration Warm-up (2 min): Gentle movements, swaying side to side. Main Poses (6 min): Sun Salutation A (repeat 3 times) Cool Down (2 min): Savasana or seated meditation.
Tips: Focus on your breath and move slowly. Modify poses as needed. Create a quiet space for your practice. Stay consistent and enjoy the journey! Feel free to adjust any poses to better suit your comfort level. Enjoy your practice!