beginner guides

## The "Sunrise Stretch & Strengthen" 7-Day Beginner Yoga and Bodyweight Program **Goal:** To improve flexibility, build foundational strength, and cultivate a mindful movement practice for beginners. **Style:** This program combines gentle yoga flows with bodyweight exercises, focusing on proper form and controlled movements. It emphasizes building a connection between mind and body, promoting both physical and mental well-being. **Audience:** Absolute beginners to yoga and bodyweight training, or individuals returning to fitness after a break. Those seeking a low-impact, mindful approach to exercise. **Important Considerations:** * Listen to your body. If you experience any pain, stop the exercise and modify it to suit your needs. * Hydrate adequately throughout the day, especially before, during, and after workouts. * Wear comfortable clothing that allows for a full range of motion. * Use a yoga mat or soft surface for floor exercises. * Consult with your doctor before starting any new fitness program. * This program is designed to be a starting point. As you progress, you can increase the duration, repetitions, or difficulty of the exercises. * Focus on proper form over speed or quantity. Quality over quantity is key. **Day 1: Gentle Awakening Flow** * **Workout Name:** Sunrise Salutation * **Warm-up (5 minutes):** * Neck Rolls (5 repetitions each direction) * Shoulder Rolls (5 repetitions forward and backward) * Arm Circles (5 repetitions forward and backward) * Wrist and Ankle Rotations (10 repetitions each direction) * **Main Workout (30 minutes):** * Cat-Cow Pose (10 repetitions) * Child's Pose (Hold for 30 seconds) * Downward-Facing Dog (Hold for 30 seconds) * Warrior I (3 repetitions on each side, hold for 3 breaths each time) * Warrior II (3 repetitions on each side, hold for 3 breaths each time) * Triangle Pose (3 repetitions on each side, hold for 3 breaths each time) * Tree Pose (Hold for 30 seconds on each side) * Corpse Pose (Savasana) (5 minutes) * **Cool-down (5 minutes):** * Seated Forward Fold (Hold for 30 seconds) * Supine Twist (Hold for 30 seconds on each side) * Deep Breathing Exercises (5 repetitions) **Day 2: Core Connection** * **Workout Name:** Core Comfort * **Warm-up (5 minutes):** * Torso Twists (10 repetitions each side) * Leg Swings (10 repetitions forward and backward on each leg) * Hip Circles (10 repetitions each direction) * **Main Workout (30 minutes):** * Bird Dog (10 repetitions on each side) * Plank (Hold for 30 seconds, repeat 3 times) * Modified Crunches (15 repetitions) * Heel Taps (20 repetitions) * Glute Bridges (15 repetitions) * Dead Bug (10 repetitions on each side) * Side Plank (Hold for 20 seconds on each side, repeat 2 times) * **Cool-down (5 minutes):** * Knee-to-Chest Stretch (Hold for 30 seconds on each leg) * Figure Four Stretch (Hold for 30 seconds on each leg) * Gentle Back Extensions (5 repetitions) **Day 3: Upper Body Bliss** * **Workout Name:** Arm & Shoulder Soother * **Warm-up (5 minutes):** * Arm Circles (10 repetitions forward and backward) * Shoulder Blade Squeezes (10 repetitions) * Chest Stretches (Hold for 30 seconds) * **Main Workout (30 minutes):** * Wall Push-ups (10 repetitions, repeat 3 times) * Knee Push-ups (5 repetitions, repeat 3 times) * Tricep Dips (using a chair or bench – 10 repetitions, repeat 3 times) * Rows (using resistance band or light weights – 10 repetitions, repeat 3 times) * Overhead Press (using