beginner guides

**The "Sunrise Flow & Glow" 7-Day Beginner Flexibility and Mindful Movement Plan** **Goal:** To increase overall flexibility, improve body awareness, and reduce stress through gentle movement and mindful breathing. This plan is designed for beginners or anyone looking for a low-impact, restorative fitness routine. **Style:** Primarily yoga-inspired flows, pilates-influenced core work, and gentle stretching. **Audience:** Beginners, individuals returning to exercise after a break, people seeking stress relief, and those looking to improve their flexibility and mobility. **Important Considerations:** * Listen to your body. Never push yourself beyond your comfort zone. Modifications are always welcome. * Breathe deeply throughout each exercise. Focus on the sensation of your breath filling your lungs and expanding your ribcage. * Hydrate well throughout the day. * Consult with your physician before starting any new exercise program, especially if you have any underlying health conditions. * Use a yoga mat or soft surface for comfort. * Consider using blocks or straps if needed to assist with stretches. **Day 1: Gentle Awakening Flow** * **Workout Name:** Sunrise Salutations * **Warm-up (5 minutes):** * Gentle neck rotations (clockwise and counterclockwise) x 5 each direction * Shoulder circles (forward and backward) x 10 each direction * Arm swings across the body x 10 * Hip circles x 10 each direction * Ankle rotations x 10 each direction * **Main Workout (30 minutes):** * Sun Salutation A (modified): 3 rounds (Focus on proper form and breathing) * Cat-Cow Pose: 10 repetitions * Child's Pose: Hold for 30 seconds, repeat 2 times * Downward-Facing Dog (modified - knees slightly bent if needed): Hold for 30 seconds, repeat 2 times * Warrior I Pose (right leg forward): Hold for 30 seconds, repeat 2 times * Warrior I Pose (left leg forward): Hold for 30 seconds, repeat 2 times * Tree Pose (right leg): Hold for 30 seconds, repeat 2 times * Tree Pose (left leg): Hold for 30 seconds, repeat 2 times * **Cool-down (5 minutes):** * Seated forward fold: Hold for 1 minute * Supine twist (right side): Hold for 30 seconds * Supine twist (left side): Hold for 30 seconds * Corpse Pose (Savasana): 2 minutes **Day 2: Core Connection & Stability** * **Workout Name:** Pilates Powerhouse * **Warm-up (5 minutes):** * Pelvic tilts: 10 repetitions * Bridge pose: 10 repetitions * Knee to chest: 10 repetitions each leg * **Main Workout (30 minutes):** * The Hundred (modified - head down if needed): 100 pumps (break it into sets of 20 if needed) * Single Leg Circles: 10 repetitions each leg * Rolling Like a Ball: 5 repetitions (modify by holding thighs if needed) * Spine Stretch Forward: 5 repetitions * Swimming: 10 repetitions * Leg Pull Front (modified - on forearms): 5 repetitions each leg * **Cool-down (5 minutes):** * Child's Pose: Hold for 1 minute * Supine Hamstring Stretch (right leg): Hold for 30 seconds * Supine Hamstring Stretch (left leg): Hold for 30 seconds * Happy Baby Pose: Hold for 1 minute **Day 3: Upper Body Release** * **Workout Name:** Shoulder & Chest Opener * **Warm-up (5 minutes):** * Arm circles (forward and backward) x 10 each direction * Shoulder shrugs x 10 * Chest stretches (interlace fingers behind back and gently lift arms) x 5 * **Main Workout (30 minutes):** * Thread the Needle Pose (right side): Hold for 1 minute * Thread the Needle Pose (left side): Hold for 1 minute * Cow Face Pose (arms only - use a strap if