beginner guides

## The "Sunrise Serenity" 7-Day Beginner Yoga & Mindfulness Program **Goal:** To improve flexibility, reduce stress, enhance body awareness, and introduce the fundamentals of yoga practice. **Style:** Gentle Hatha and Restorative Yoga with mindfulness exercises. **Audience:** Complete beginners with little to no prior yoga experience. Individuals seeking a relaxing and mindful approach to fitness. **Important Considerations:** * Listen to your body. Never push yourself beyond your comfort zone. * Consult with a healthcare professional before starting any new fitness program. * Use a yoga mat and comfortable clothing. * Find a quiet space where you can practice without distractions. * Focus on your breath throughout each session. * Hydrate well before and after each workout. **Day 1: "Grounding Roots" – Introduction to Foundation Poses** * **Workout Name:** Grounding Roots * **Warm-up (5 minutes):** * Seated neck rolls (clockwise and counter-clockwise): 5 repetitions each direction. * Shoulder rotations (forward and backward): 5 repetitions each direction. * Wrist and ankle circles: 10 repetitions each direction. * **Main Workout (30 minutes):** * Mountain Pose (Tadasana): 30 seconds, focus on posture and grounding. * Child's Pose (Balasana): 1 minute, focusing on relaxation and breath. * Table Top Pose (Bharmanasana): 30 seconds, ensuring proper alignment. * Cat-Cow Pose: 10 repetitions, coordinating movement with breath. * Downward-Facing Dog (Adho Mukha Svanasana): 30 seconds, modify with bent knees if needed. * Standing Forward Bend (Uttanasana): 30 seconds, gently stretch hamstrings. * Repeat Downward-Facing Dog, Standing Forward Bend, and Mountain Pose sequence 2 times. * **Cool-down (5 minutes):** * Corpse Pose (Savasana): 5 minutes, focus on complete relaxation and releasing tension. **Day 2: "Flowing River" – Gentle Vinyasa Flow** * **Workout Name:** Flowing River * **Warm-up (5 minutes):** * Seated spinal twists (right and left): 5 repetitions each side. * Arm circles (forward and backward): 10 repetitions each direction. * Gentle side stretches: 5 repetitions each side. * **Main Workout (30 minutes):** * Sun Salutation A (modified): 3 repetitions (Mountain Pose, Forward Fold, Halfway Lift, Plank, Knees-Chest-Chin, Cobra, Downward-Facing Dog). Modify plank by placing knees on floor. * Warrior II Pose (Virabhadrasana II): 30 seconds each side, focus on alignment. * Triangle Pose (Trikonasana): 30 seconds each side, modify by bending the front knee. * Repeat Sun Salutation A (modified): 2 repetitions. * **Cool-down (5 minutes):** * Seated forward fold (Paschimottanasana): 1 minute, gentle hamstring stretch. * Reclined twist: 1 minute each side, relaxing spinal twist. * Savasana: 3 minutes. **Day 3: "Restorative Embrace" – Deep Relaxation and Gentle Stretching** * **Workout Name:** Restorative Embrace * **Warm-up (5 minutes):** * Deep breathing exercises (box breathing): 5 minutes. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. * **Main Workout (30 minutes):** * Supported Child’s Pose (with bolster or pillows): 5 minutes. * Supported Reclined Butterfly Pose (Supta Baddha Konasana with bolster under knees): 5 minutes. * Legs-Up-the-Wall Pose (Viparita Karani): 5 minutes. * Supported Bridge Pose (with block under sacrum): 5 minutes. * **Cool-down (5 minutes):** * Savasana: 5 minutes, focus on complete relaxation and letting go. **Day 4: "Core Awakening" – Gentle Core Strengthening** * **Workout Name:** Core Awakening * **Warm-up (5 minutes):**