A yoga practice schedule or routine

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Here’s a 7-day yoga practice schedule designed to build flexibility, strength, and relaxation. You can adjust it based on your experience level and available time.


Day 1: Foundation & Flexibility (30-45 minutes)

Focus on basic postures and stretching.

  • Warm-up (5 mins): Child's Pose, Cat-Cow, Downward Dog.
  • Main Sequence (20 mins):
    • Mountain Pose (Tadasana)
    • Warrior I & II (Virabhadrasana I & II)
    • Triangle Pose (Trikonasana)
    • Seated Forward Fold (Paschimottanasana)
  • Cool Down (5 mins): Supine Twist, Savasana (Corpse Pose).






Day 2: Strength Building (30-60 minutes)

Emphasize core and muscle engagement.

  • Warm-up (5 mins): Sun Salutation A (Surya Namaskar A).
  • Main Sequence (25 mins):
    • Plank Pose (Hold for 30 seconds, 3 rounds).
    • Chair Pose (Utkatasana).
    • Boat Pose (Navasana).
    • Side Plank (Vasisthasana, 20 seconds per side).
  • Cool Down (5 mins): Bridge Pose, Savasana.

Day 3: Balance & Focus (30 minutes)

Work on concentration and stability.

  • Warm-up (5 mins): Standing Forward Fold, Tree Pose (Vrksasana).
  • Main Sequence (20 mins):
    • Eagle Pose (Garudasana).
    • Warrior III (Virabhadrasana III).
    • Half Moon Pose (Ardha Chandrasana).
  • Cool Down (5 mins): Reclined Butterfly Pose, Savasana.






Day 4: Restorative Yoga (20-40 minutes)

Relax and recover with gentle poses.

  • Child’s Pose
  • Reclining Bound Angle Pose (Supta Baddha Konasana)
  • Legs-Up-The-Wall Pose (Viparita Karani)
  • Supported Fish Pose
  • Savasana (Focus on deep breathing).

Day 5: Flow & Mobility (30-60 minutes)

A Vinyasa-style session to improve flow.

  • Warm-up (5 mins): Cat-Cow, Low Lunge.
  • Main Sequence (25 mins):
    • Sun Salutation A & B (5 rounds).
    • Warrior II → Reverse Warrior → Side Angle Pose (Repeat both sides).
    • Wild Thing (Camatkarasana).
  • Cool Down (5 mins): Seated Twist, Happy Baby Pose, Savasana.

Day 6: Core Strength & Stability (30-40 minutes)

Build abdominal and pelvic strength.

  • Warm-up (5 mins): Downward Dog, Low Plank.
  • Main Sequence (20 mins):
    • Dolphin Pose.
    • Side Plank Variations (Lifting top leg).
    • Crow Pose (Bakasana, attempt for 15 seconds).
    • Boat Pose with twists.
  • Cool Down (5 mins): Supine Twist, Reclined Hero Pose.






Day 7: Meditation & Deep Stretching (20-30 minutes)

End the week with relaxation and mindfulness.

  • Deep Stretches:
    • Pigeon Pose (Eka Pada Rajakapotasana).
    • Butterfly Pose.
    • Wide-Legged Forward Fold.
  • Meditation (10-15 mins): Sit comfortably, focus on your breath, and practice mindfulness.

Tips for Success:

  1. Time: Practice at the same time daily to build a habit.
  2. Environment: Create a peaceful, uncluttered space.
  3. Breathing: Focus on steady, deep breathing (Ujjayi breath if possible).
  4. Props: Use yoga blocks, straps, or cushions for support.
  5. Consistency: Modify as needed, but aim for daily practice.

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