WEEK 1

FOUNDATION POSES (Days 1-7)

Start with Yoga with Adriene's 'Yoga for Beginners' series (youtube.com/@yogawithadriene, 12M+ subscribers)
Master Mountain Pose (Tadasana): Foundation of all standing poses - practice daily for 5 minutes
Learn Downward Dog (Adho Mukha Svanasana): Builds strength and flexibility - hold for 30 seconds, rest, repeat 3x
Practice Child's Pose (Balasana): Resting pose, use whenever you need a break
Goal: Comfortable with 5 basic poses, can hold each for 30 seconds

WEEK 2

BUILDING STRENGTH (Days 8-14)

Add Warrior I & II: Build leg strength and balance - practice 3x each side daily
Learn Tree Pose (Vrikshasana): Improves balance - start with hand on wall, work up to free-standing
Practice Cat-Cow stretches: Warm-up for spine, do 10 reps morning and evening
Goal: Can hold Warrior poses for 1 minute, Tree pose for 30 seconds

WEEK 3

FLOW & BREATHING (Days 15-21)

Learn Sun Salutation A: Basic flow sequence - practice 3-5 rounds daily
Master Ujjayi breathing: Deep, controlled breathing technique - practice 5 minutes daily
Combine poses into mini-sequences: Mountain → Forward Fold → Downward Dog → Child's Pose
Goal: Can complete 3 Sun Salutations smoothly, breathing coordinated with movement

WEEK 4

ESTABLISH ROUTINE (Days 22-30)

Create daily practice: 15-20 minutes every morning or evening
Try different styles: Hatha (slow), Vinyasa (flowing), Yin (deep stretches)
Track progress: Note which poses feel easier, celebrate improvements
Goal: Consistent daily practice, noticeable improvement in flexibility and strength

Learn basic yoga poses

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