🧘‍♀️ Free Beginner’s Yoga Guide

 

Your 7-Day Introduction to Calm, Strength, and Flexibility

No equipment needed | Perfect for all fitness levels

📝 How to Use This Guide

  • Practice for 15–30 minutes a day

  • Focus on deep breathing in each pose

  • Hold each pose for 30 seconds to 1 minute (or as long as comfortable)

  • Use a yoga mat or soft surface

  • End each session with a few minutes of quiet rest in Savasana (Corpse Pose)

🔟 10 Essential Beginner Yoga Poses

Pose Name Benefits
🧍 Mountain Pose (Tadasana) Improves posture and balance
🧘 Easy Seated Pose (Sukhasana) Calms the mind and deepens breathing
🧎 Child’s Pose (Balasana) Gently stretches back and hips
🐶 Downward Dog (Adho Mukha Svanasana) Full-body stretch and energizer
🧍‍♂️ Warrior II (Virabhadrasana II) Builds strength and stability
🪑 Chair Pose (Utkatasana) Strengthens thighs and core
🌿 Tree Pose (Vrikshasana) Improves focus and balance
🧘‍♀️ Seated Forward Fold (Paschimottanasana) Stretches spine and hamstrings
🤸 Cobra Pose (Bhujangasana) Opens the chest and strengthens the spine
🛌 Corpse Pose (Savasana) Relaxes the body and mind

🗓️ 7-Day Beginner Yoga Routine

Day Focus Poses
Monday Full-Body Basics Mountain Pose, Child’s Pose, Downward Dog, Savasana
Tuesday Strength & Balance Warrior II, Chair Pose, Tree Pose, Savasana
Wednesday Flexibility Seated Forward Fold, Cobra Pose, Easy Seated Pose, Savasana
Thursday Core & Focus Chair Pose, Warrior II, Tree Pose, Savasana
Friday Stretch & Relax Child’s Pose, Cobra, Seated Forward Fold, Savasana
Saturday Flow Day (Repeat All) Any 5–6 poses of your choice in sequence
Sunday Rest & Breathe Easy Seated Pose, Savasana, Deep Breathing

✅ Tips for Beginners

  • Breathe deeply: Inhale through the nose, exhale through the nose

  • Don’t force flexibility—respect your body

  • Modify poses as needed (e.g., bend knees in forward fold)

  • Practice consistently, even if for 10 minutes a day

💪 Want a FREE weekly home workout calendar🗓️ to stay on track?Check our FREE Weekly Home Workout Calendar and start your fitness journey today – no equipment needed!

💪 Want to know about Home Workouts:Stay Fit Without the Gym

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