Weekly Yoga Plan to Follow for Beginners

Weekly Yoga Plan for Beginners

Day 1: Foundation and Breathing

• Duration: 30 min
• Focus: Learning basic postures and breath control.

Poses to Include:

1. Mountain Pose (Tadasana): Stand tall, feet together, arms at your sides. Engage your thighs, and lengthen through your spine. Hold for 5 breaths.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana): On hands and knees, alternate between arching your back (cat) and dropping your belly (cow). Repeat for 5 cycles.

3. Child’s Pose (Balasana): Sink back onto your heels with arms extended forward. Breathe deeply for 5-10 breaths.

4. Tree Pose (Vrksasana): Stand on one leg, placing the foot of the other leg against the inner thigh or calf. Hold for 5 breaths on each side.

Breath Work:

• Practice Diaphragmatic Breathing: Sit or lie down comfortably. Place one hand on your belly and the other on your chest. Inhale deeply through your nose, ensuring your belly rises, and exhale through your mouth. Repeat for 5 minutes.

Day 2: Strength and Stability

• Duration: 30 min
• Focus: Building strength and stability in foundational poses.

Poses to Include:

1. Plank Pose (Phalakasana): Start in a push-up position, ensuring your body forms a straight line. Hold for 20-30 seconds.

2. Warrior I (Virabhadrasana I): Step one foot back, bend the front knee, and lift your arms overhead. Hold for 5 breaths on each side.

3. Warrior II (Virabhadrasana II): Transition from Warrior I, gaze over the front hand, and hold for 5 breaths on each side.

4. Chair Pose (Utkatasana): Stand tall and squat down as if sitting in a chair. Hold for 5 breaths.

Cool Down:

Finish with seated forward bend (Paschimottanasana) for 5 breaths, focusing on relaxing.

Day 3: Flexibility and Flow

• Duration: 30 min
• Focus: Enhancing flexibility through gentle flow.

Poses to Include:

1. Sun Salutation A (Surya Namaskar A): Move through this sequence 3-5 times, incorporating Downward Facing Dog (Adho Mukha Svanasana) and Forward Fold (Uttanasana).

2. Cobra Pose (Bhujangasana): Lie on your stomach, place your hands under your shoulders, and gently lift your chest. Hold for 5 breaths.

3. Pigeon Pose (Eka Pada Rajakapotasana): Bring one knee forward and extend the back leg. Focus on releasing tension in the hips for 5 breaths on each side.

Breath Work:

Engage in Nadi Shodhana or alternate nostril breathing for 5 minutes to balance energy.

Day 4: Core Strength and Balance

• Duration: 30 min
• Focus: Strengthening the core and enhancing balance.

Poses to Include:

1. Boat Pose (Navasana): Sit, lean back slightly, and lift your legs. Hold for 5 breaths, engaging your core.

2. Revolved Chair Pose (Parivrtta Utkatasana): In Chair Pose, twist to one side and hold for 5 breaths on each side.

3. Half Moon Pose (Ardha Chandrasana): Balance on one leg, lifting the other leg while reaching one arm toward the floor and the other arm upward. Hold for 5 breaths on each side.

Cool Down:

Finish with a gentle supine twist for 5 breaths on each side.

Day 5: Restorative Yoga

• Duration: 30 min
• Focus: Relaxation and mindfulness.

Poses to Include:

1. Supported Child’s Pose: Use a bolster or pillow for support. Breathe deeply for 5-10 breaths.

2. Legs-Up-The-Wall Pose (Viparita Karani): Lie on your back with legs extended up a wall. Stay for 5-10 minutes.

3. Seated Forward Bend (Paschimottanasana): Relax in this pose, letting your head hang toward your knees. Hold for 5 breaths.

4. Savasana (Corpse Pose): Lie on your back, arms at your sides, and focus on your breath for 5-10 minutes, allowing your body to fully relax.

Day 6: Balance and Mindfulness

• Duration: 30 min
• Focus: Enhancing balance while incorporating mindfulness in practice.

Poses to Include:

1. Eagle Pose (Garudasana): Stand tall, cross one leg over the other, and wrap your arms. Hold for 5 breaths on each side.

2. Warrior III (Virabhadrasana III): For balance, lift one leg back while leaning forward, extending your arms. Hold for 5 breaths on each side.

3. Dancer’s Pose (Natarajasana): Stand on one leg, grasp the back foot with the same hand while extending the other arm forward. Hold for 5 breaths on each side.

Mindfulness Practice:

Engage in a seated meditation for 5 minutes, focusing on your breath and letting go of distractions.

Day 7: Review and Reflect

• Duration: 30 min
• Focus: Engage in a gentle flow, reviewing the week’s practices.

Poses to Include:

1. Gentle Sun Salutations: Repeat 3 rounds, focusing on form and breath.

2. Gentle Backbends: Incorporate Cobra Pose and Bridge Pose (Setu Bandhasana) for spinal health. Hold each for 5 breaths.

3. Sitting Forward Bend: Slowly fold forward, relaxing into the stretch.

4. Savasana: End the practice with a restorative Savasana for 10 minutes to reflect on your week.

Tips for Success

1. Regularity: Commit to practicing at least 5 days a week. Consistency is key in building a solid foundation.

2. Listen to Your Body: Adjust poses as needed. It’s important to honor your limitations and avoid pushing too hard.

3. Stay Hydrated: Drink water before and after your yoga sessions to maintain hydration.

4. Use Props: Blocks, straps, and blankets can aid in alignment and make poses more accessible.

5. Join a Community: If possible, consider attending a local class or joining online sessions to connect with like-minded beginners.

6. Keep a Journal: Document your thoughts, progress, and how you feel after each session. Reflecting can enhance your practice.

7. Mindset Over Perfection: Focus on enjoying the process rather than achieving perfect poses. Celebrate small victories and improvements.

This structured weekly yoga plan offers beginners a balanced blend of foundational, strength, flexibility, and restorative practices. By following it, practitioners can cultivate a deeper connection to their bodies, minds, and breath. Each session is designed to build confidence, improve physical health, and promote mental well-being. Through yoga, beginners can embark on a transformative journey that enriches their body and spirit.