beginner guides

## The "Sunrise Flow & Glow" 7-Day Flexibility & Energy Boost Plan **Goal:** To improve overall flexibility, increase energy levels, and promote a sense of calm through a combination of yoga, Pilates-inspired movement, and light cardio. **Style:** A blend of yoga, Pilates, and low-impact cardio, emphasizing mindful movement and breathwork. **Audience:** Beginners or those returning to exercise, seeking to improve flexibility, reduce stress, and increase daily energy. No prior experience required. **Important Note:** Consult your doctor before starting any new exercise program. Listen to your body and modify exercises as needed. If you experience pain, stop immediately. Remember to breathe deeply throughout each workout. **Day 1: "Awakening Stretch" - Gentle Yoga Flow** **Warm-up (5 minutes):** * Gentle Neck Rolls (clockwise & counterclockwise): 10 repetitions each direction. * Shoulder Rolls (forward & backward): 10 repetitions each direction. * Arm Circles (forward & backward): 10 repetitions each direction. * Torso Twists (standing): 10 repetitions each direction. * Cat-Cow Stretch (on hands and knees): 10 repetitions. **Main Workout (30 minutes):** * Mountain Pose (Tadasana): 5 breaths, focusing on grounding and alignment. * Standing Forward Fold (Uttanasana): 5 breaths, allow gravity to deepen the stretch. * Halfway Lift (Ardha Uttanasana): 5 breaths, engaging core and lengthening spine. * Downward-Facing Dog (Adho Mukha Svanasana): 5 breaths, pressing through hands and heels. * Plank Pose: Hold for 30 seconds, engaging core and maintaining a straight line. * Cobra Pose (Bhujangasana): 5 breaths, gently lifting chest and engaging back muscles. * Child's Pose (Balasana): 5 breaths, relaxing and surrendering to the stretch. * Warrior I (Virabhadrasana I) (right leg forward): 3 breaths, strong and grounded. * Warrior I (Virabhadrasana I) (left leg forward): 3 breaths, strong and grounded. * Triangle Pose (Trikonasana) (right side): 3 breaths, reaching towards the floor and ceiling. * Triangle Pose (Trikonasana) (left side): 3 breaths, reaching towards the floor and ceiling. * Seated Forward Fold (Paschimottanasana): 5 breaths, focusing on lengthening the hamstrings. * Corpse Pose (Savasana): 5 minutes, complete relaxation and integration of the practice. **Cool-down (5 minutes):** * Gentle seated stretches, focusing on areas that feel tight. * Deep breathing exercises. **Day 2: "Core Connection" - Pilates-Inspired Mat Work** **Warm-up (5 minutes):** * Pelvic Tilts (lying on back with knees bent): 10 repetitions. * Knee to Chest (lying on back): 10 repetitions each leg. * Bridging (lying on back with knees bent, lifting hips): 10 repetitions. **Main Workout (30 minutes):** * Hundred (lying on back, lifting head and shoulders, pumping arms): 100 pumps (break into sets of 20). * Roll-Up (lying on back, rolling up to a seated position): 5 repetitions. * Single Leg Circle (lying on back, circling one leg): 5 repetitions each leg, each direction. * Rolling Like a Ball (seated, rocking back and forth on spine): 5 repetitions. * Spine Stretch Forward (seated with legs extended, reaching forward): 5 repetitions. * Open Leg Rocker (seated, balancing on sit bones with legs lifted): 5 repetitions. * Swan Dive Prep (lying on stomach, lifting chest slightly): 5 repetitions. * Swimming (lying on stomach, alternating arm and leg lifts): 10 repetitions each side. * Leg Pull Front (seated, supporting body with hands behind, lifting hips): 5 repetitions. * Side Plank (modified on knees, holding): 30 seconds each side. **Cool-down (5 minutes):** * Child's Pose: 2 minutes. * Supine Spinal Twist (lying on back, twisting knees to one side): 1 minute each side. * Deep breathing exercises. **Day 3: "Energy Flow" -