beginner guides

## The "Sunrise Stretch & Sculpt" 7-Day Beginner Flexibility & Strength Program **Goal:** To improve overall flexibility, build foundational strength, and promote mindful movement, suitable for beginners with little to no prior exercise experience. **Style:** A blend of gentle yoga flows, bodyweight exercises, and static stretching, designed to be accessible and enjoyable. **Audience:** Individuals new to fitness or returning after a long break, seeking to improve flexibility, build a base level of strength, and cultivate a positive relationship with their bodies. **Important Notes:** * Listen to your body. If you feel pain, stop the exercise immediately. * Modify exercises as needed. There are many variations for each movement. * Stay hydrated. Drink plenty of water throughout the day. * Consistency is key. Even if you only have 15 minutes, try to do something. * Consult with your doctor before starting any new exercise program. **Day 1: Gentle Awakening Flow** **Workout Name:** Sunrise Salutations **Warm-up (5 minutes):** * Arm Circles (forward and backward): 10 reps each direction * Neck Rolls (slow and controlled): 5 reps each direction * Shoulder Shrugs: 10 reps * Hip Circles: 10 reps each direction * Ankle Rotations: 10 reps each direction **Main Workout (30 minutes):** * Cat-Cow Pose: 10 repetitions (Focus on spinal articulation) * Downward-Facing Dog: Hold for 30 seconds (Modify with bent knees if needed) * Plank (on knees or toes): Hold for 20-30 seconds, 3 repetitions * Cobra Pose: 5 repetitions (Engage back muscles gently) * Child's Pose: Hold for 30 seconds (Restorative pose) * Standing Forward Fold: Hold for 30 seconds (Keep knees slightly bent) * Warrior I Pose (Right Side): Hold for 30 seconds * Warrior I Pose (Left Side): Hold for 30 seconds * Mountain Pose: Hold for 1 minute (Focus on posture and breathing) **Cool-down (5 minutes):** * Seated Forward Fold: Hold for 30 seconds * Butterfly Stretch: Hold for 30 seconds * Supine Twist (Right Side): Hold for 30 seconds * Supine Twist (Left Side): Hold for 30 seconds * Savasana (Corpse Pose): 2 minutes (Relax and breathe deeply) **Day 2: Core Connection & Balance** **Workout Name:** Stabilizing Strength **Warm-up (5 minutes):** * Marching in Place: 1 minute * Knee Hugs: 10 reps each leg * Leg Swings (forward and backward): 10 reps each leg * Torso Twists: 10 reps each side **Main Workout (30 minutes):** * Bird Dog: 10 reps each side (Focus on core stability) * Glute Bridge: 15 repetitions (Squeeze glutes at the top) * Modified Plank (on knees): Hold for 30 seconds, 3 repetitions * Side Plank (on knees or elbow): Hold for 20-30 seconds each side, 2 repetitions * Dead Bug: 10 repetitions (Maintain lower back pressed against the floor) * Standing Balance (on one leg): Hold for 30 seconds each leg, 2 repetitions (Use a wall for support if needed) * Wall Sit: Hold for 30 seconds (Maintain proper form) **Cool-down (5 minutes):** * Hip Flexor Stretch (kneeling): Hold for 30 seconds each side * Quadriceps Stretch (standing or lying down): Hold for 30 seconds each side * Hamstring Stretch (standing or seated): Hold for 30 seconds each side * Gentle Back Bends (standing): 5 repetitions * Deep Breathing Exercises: 1 minute **Day 3: Restorative Relaxation** **Workout Name:** Mindful Movement & Meditation **Warm-up (5 minutes):** * Gentle Stretching (any areas feeling tight) * Deep Breathing Exercises: 2 minutes (Inhale deeply, exhale slowly) **Main Workout (30 minutes):** * Seated Meditation: 10 minutes (Focus on breath and body sensations) * Gentle Yoga Flow (focus on slow, deliberate movements): 20 minutes * Include poses like: Cat-Cow, Child's Pose, Downward-Facing Dog (modified), Standing Forward Fold, Mountain Pose **Cool-down (5 minutes):** *