beginner guides

**7-Day Beginner Yoga for Flexibility and Stress Relief** This plan is designed for beginners who want to improve their flexibility, reduce stress, and learn basic yoga poses. Remember to listen to your body and modify poses as needed. If you experience any pain, stop immediately. Before starting any new fitness routine, consult your doctor. **Equipment:** Yoga mat, comfortable clothing, optional: yoga block and strap. **Day 1: Gentle Introduction** **Workout Name:** Grounding Flow **Goal:** Introduce basic poses, improve body awareness, and promote relaxation. **Warm-up (5 minutes):** * Neck circles (clockwise and counter-clockwise) - 10 repetitions each direction * Shoulder rolls (forward and backward) - 10 repetitions each direction * Arm circles (forward and backward) - 10 repetitions each direction * Wrist and ankle rotations - 10 repetitions each direction **Main Workout (30 minutes):** * Child’s Pose (Balasana) - 1 minute * Table Top Pose (Bharmanasana) - 30 seconds * Cat-Cow Pose (Bitilasana Marjaryasana) - 10 repetitions * Downward-Facing Dog (Adho Mukha Svanasana) - 30 seconds * Standing Forward Bend (Uttanasana) - 30 seconds * Mountain Pose (Tadasana) - 30 seconds * Tree Pose (Vrksasana) - 30 seconds per side * Warrior II (Virabhadrasana II) - 30 seconds per side * Triangle Pose (Trikonasana) - 30 seconds per side * Corpse Pose (Savasana) - 5 minutes **Cool-down (5 minutes):** * Seated forward fold (Paschimottanasana) - 1 minute * Gentle twists (seated or lying down) - 30 seconds per side * Deep breathing exercises - 3 minutes **Day 2: Spinal Mobility** **Workout Name:** Backbends and Twists **Goal:** Increase spinal flexibility and improve posture. **Warm-up (5 minutes):** * Cat-Cow Pose - 10 repetitions * Thread the Needle Pose (variation in Table Top) - 5 repetitions per side * Torso rotations (seated) - 10 repetitions per side **Main Workout (30 minutes):** * Cobra Pose (Bhujangasana) - 30 seconds * Locust Pose (Salabhasana) - 30 seconds * Bridge Pose (Setu Bandhasana) - 1 minute * Reclined Spinal Twist (Supta Matsyendrasana) - 1 minute per side * Seated Twist (Ardha Matsyendrasana) - 1 minute per side * Supported Fish Pose (Matsyasana with bolster or rolled blanket) - 1 minute * Table Top Pose with Leg Lift (alternating legs) - 10 repetitions per leg * Downward-Facing Dog - 30 seconds * Corpse Pose (Savasana) - 5 minutes **Cool-down (5 minutes):** * Knees-to-chest Pose (Apanasana) - 1 minute * Happy Baby Pose (Ananda Balasana) - 1 minute * Deep breathing exercises - 3 minutes **Day 3: Hip Openers** **Workout Name:** Hip Harmony **Goal:** Increase hip flexibility and release tension. **Warm-up (5 minutes):** * Hip circles (standing or seated) - 10 repetitions each direction * Leg swings (forward and backward) - 10 repetitions per leg * Butterfly stretch (seated) - 1 minute **Main Workout (30 minutes):** * Pigeon Pose (Eka Pada Rajakapotasana) - 1 minute per side (modify as needed) * Lizard Pose (Utthan Pristhasana) - 1 minute per side * Garland Pose (Malasana) - 1 minute * Bound Angle Pose (Baddha Konasana) - 1 minute * Half Pigeon Pose (Ardha Kapotasana) - 1 minute per side * Figure Four Stretch (Supine Pigeon) - 1 minute per side * Standing Forward Bend with Wide Legs (Prasarita Padottanasana) - 30 seconds * Corpse Pose (Savasana) - 5 minutes **Cool-down