Beginner Yoga Schedule: Easy Weekly Plan to Start Your Practice
If you’ve never done yoga, the biggest hurdle is figuring out what to do each day. This guide gives you a clear, seven‑day schedule that takes less than 30 minutes a session. All you need is a mat and a bit of space. Follow it, and you’ll build confidence, flexibility, and a habit that sticks.
Your First Week – Day by Day
Day 1 – Gentle Warm‑up (10 min) + Sun Salutation A (5 min)
Start seated, roll your shoulders, and do neck circles. Move to a few cat‑cow stretches on all fours, then flow through 3 rounds of Sun Salutation A. Hold each pose for 3‑5 breaths. This wakes up the body without over‑stretching.
Day 2 – Standing Basics (15 min)
Begin with a short warm‑up, then practice Warrior I, Warrior II, and Triangle. Keep each pose for 5 breaths, focusing on alignment – front knee over ankle, back foot grounded. End with a seated forward bend for a gentle stretch.
Day 3 – Rest or Light Stretch (5‑10 min)
Rest days are as important as practice days. If you feel stiff, do a few seated twists and gentle hips openers. No rush, just move a little.
Day 4 – Core and Balance (12 min)
Try a plank hold (20‑30 seconds), followed by Boat Pose (3 breaths). Then move to Tree Pose on each side, aiming for 5 breaths per leg. These moves build stability for more advanced poses.
Day 5 – Hip Openers (15 min)
Warm up, then do Low Lunge, Pigeon Pose, and Happy Baby. Spend 5‑7 breaths in each stretch. Open hips help with deeper forward bends later.
Day 6 – Full Flow (20 min)
Combine everything: Sun Salutation A, a few standing poses, core work, and finish with a relaxing Savasana (2‑3 minutes). This session ties the week together and shows progress.
Day 7 – Rest and Reflect (5 min)
Take a short meditation or simply lie still on your mat. Notice how your body feels compared to Day 1. Write a quick note about what felt good and what you want to improve.
Tips to Keep You Going
Set a specific time for your practice – mornings work best for most people because the schedule is still open. If you miss a day, don’t skip the whole week; just pick up where you left off.
Use a timer or a yoga app to keep track of breaths. Counting helps you stay present and stops the mind from wandering.
Make the space inviting. A small candle, a quiet room, or a playlist of calm music can turn a simple mat into a mini retreat.
Listen to your body. If a pose feels painful, back off or try a modification. For example, use a block under your hands in Triangle if you can’t reach the floor.
Stay hydrated and wear comfortable clothing. These small details make the practice feel easier and more enjoyable.
By the end of the first week, you should notice a little more flexibility and a calmer mind. Keep the schedule for another week, adding a new pose or extending the hold time by a few breaths. Consistency beats intensity when you’re just starting.
Remember, yoga isn’t a competition. It’s about moving with awareness and giving yourself a break from the day’s hustle. Stick with this beginner schedule, and you’ll build a solid foundation for any future practice.
