Weekly Yoga Plan for Beginners

Weekly Yoga Plan for Beginners

Day 1: Foundation of Yoga – Introduction to Basic Poses

Morning Session: 30 Minutes

1. Mountain Pose (Tadasana)

   • Stand tall with your feet together; engage your thighs and lift your chest.
   • Hold for 5 breaths to establish your presence and intention for the week.

2. Downward Dog (Adho Mukha Svanasana)

   • From all-fours, lift your hips up and back.
   • Keep your hands shoulder-width apart and feet hip-width.
   • Hold for 5 breaths.

3. Child’s Pose (Balasana)

   • Kneel and lower your torso to your thighs, stretching your arms forward.
   • Hold for 5 breaths, focusing on relaxation.

Evening Session: 30 Minutes

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

   • Cycle between arching your back and rounding it while on all fours; repeat for 5 breaths.

2. Seated Forward Bend (Paschimottanasana)

   • Sit with your legs extended, hinge at the hips to reach toward your feet.
   • Hold for 5 breaths, feeling a gentle stretch in your back.

3. Corpse Pose (Savasana)

   • Lie flat on your back, arms at your sides, and breathe deeply for 10 minutes.

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Day 2: Focus on Breath – Pranayama Practice

Morning Session: 30 Minutes

1. Deep Breathing

   • Sit comfortably; inhale deeply through the nose, and exhale through the mouth.
   • Repeat for 10 rounds to calm your mind.

2. Ujjayi Breathing

   • Inhale and exhale softly through the nose, creating a gentle constriction at the back of the throat.
   • Practice for 5 minutes to enhance concentration.

3. Alternate Nostril Breathing (Nadi Shodhana)

   • Close one nostril, inhale through the open one, then switch.
   • Practice for 5 minutes to balance energy.

Evening Session: 30 Minutes

1. Gentle Flow

   • Combine poses like Downward Dog, Cobra, and Forward Bend, flowing with your breath.
   • Practice for 15 minutes.

2. Guided Meditation

   • Spend 15 minutes focusing on your breath, allowing thoughts to come and go.

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Day 3: Building Flexibility – Introduction to Standing Poses

Morning Session: 30 Minutes

1. Warrior I (Virabhadrasana I)

   • Step one foot back; bend the front knee.
   • Hold for 5 breaths, focusing on your strength.

2. Warrior II (Virabhadrasana II)

   • Open your arms and gaze over your front hand; sink deeper.
   • Hold for 5 breaths.

3. Triangle Pose (Trikonasana)

   • Straighten your legs, reach forward, and angle your torso downwards.
   • Hold for 5 breaths on each side.

Evening Session: 30 Minutes

1. Extended Side Angle (Utthita Parsvakonasana)

   • With one arm reaching over your head, maintain alignment.
   • Hold for 5 breaths on each side.

2. Standing Forward Bend (Uttanasana)

   • Let your head hang heavy; relax your neck.
   • Hold for 5 breaths.

3. Savasana

   • Relax in Savasana for 10 minutes, integrating your practice.

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Day 4: Core Strength – Engaging Your Core Muscles

Morning Session: 30 Minutes

1. Plank Pose

   • Hold a strong plank for 5 breaths; engage your core and keep your body straight.

2. Side Plank (Vasisthasana)

   • Rotate to one side and stack your feet; hold for 5 breaths on each side.

3. Boat Pose (Navasana)

   • Sit, lift your legs, and lean back; hold for 5 breaths.

Evening Session: 30 Minutes

1. Bridge Pose (Setu Bandhasana)

   • Lie on your back; lift your hips up and interlace fingers underneath.
   • Hold for 5 breaths.

2. Locust Pose (Salabhasana)

   • Lie on your stomach, lift your legs and arms simultaneously.
   • Hold for 5 breaths.

3. Savasana

   • Conclude your day with 10 minutes of Savasana.

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Day 5: Restorative Yoga – Soothe Your Body and Mind

Morning Session: 30 Minutes

1. Supported Child’s Pose

   • Use props to support your torso; relax for 5 minutes.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

   • Lie back with the soles of your feet together; hold for 5 minutes.

3. Reclining Twist

   • With knees bent, drop them to one side, then the other.
   • Hold for 3 breaths each side.

Evening Session: 30 Minutes

1. Legs-Up-the-Wall Pose (Viparita Karani)

   • Rest your legs against the wall; stay for 5 minutes.

2. Supported Fish Pose (Matsyasana)

   • Use a bolster; stretch open your chest and breathe deeply for 5 minutes.

3. Savasana

   • Spend at least 10 minutes in Savasana, allowing relaxation.

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Day 6: Gentle Flow – Combining Techniques

Morning Session: 30 Minutes

1. Sun Salutations (Surya Namaskar)

   • Practice 5 rounds at your own pace to energize the body.

2. Warrior Flow

   • Move through Warrior I to Warrior II, then to Triangle Pose.
   • Repeat 3 times, holding each pose for 3 breaths.

Evening Session: 30 Minutes

1. Easy Pose (Sukhasana)

   • Meditate in Easy Pose; focus on your breath for 10 minutes.

2. Gentle Twists

   • Sit cross-legged and gently twist side to side for 5 minutes.

3. Savasana

   • Conclude with 10 minutes of Savasana.

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Day 7: Reflection and Rest

Morning Session: 30 Minutes

1. Intention Setting

   • Sit quietly; reflect on your week and set intentions for the upcoming week.

2. Gentle Flow

   • Integrate your favorite poses from the week in a gentle sequence for 15 minutes.

Evening Session: 30 Minutes

1. Restorative Poses

   • Mix supported Child’s Pose, Bound Angle Pose, and Forward Bend.
   • Hold each for 5 minutes.

2. Gratitude Meditation

   • End with 10 minutes of gratitude meditation, focusing on your breath.

By following this week-long yoga plan, beginners can cultivate awareness, flexibility, and strength while establishing a consistent practice. Each session is designed to build confidence and deepen the understanding of foundational concepts in yoga. Embrace each day’s practice with an open heart.