This program helps you establish a habit of daily yoga workouts while improving your overall fitness. You’ll fix your posture, improve your overall physical well-being, and develop a solid foundation of strength and mobility. Workouts build in difficulty as the program progresses, so you stay challenged as your body gets stronger.
GOOD FOR
• Improving general fitness
• Developing functional movement for day-to-day tasks
• Improving energy levels, getting better sleep, and boosting overall health and mental well-being
GUIDELINES
• For each phase, complete the 1-week sequence 4 times for a total of 4 weeks.
• If you miss a workout, don’t skip it completely—just pick up the next day where you left off, or double up on workouts the following day.
• It’s okay if a phase takes you longer than 4 weeks, but don’t move on until you complete it.
• Only move on to the next phase if you can complete 90 percent of each workout.
| PHASE 1: WEEKS 1–4 | |
| DAY 1 | Foundational core strength |
| DAY 2 | Hip strength and mobility essentials |
| DAY 3 | Basic shoulder strength and mobility |
| DAY 4 | Essential hip mobility |
| DAY 5 | Strong spine, strong body |
| DAY 6 | Balance for beginners |
| DAY 7 | Rest day |
| PHASE 2: WEEKS 5–8 | |
| DAY 1 | Foundational core strength |
| DAY 2 | Ankle mobility and injury prevention |
| DAY 3 | Balance for beginners |
| DAY 4 | Powerful twists |
| DAY 5 | Posture fixer-upper |
| DAY 6 | Basic shoulder strength and mobility |
| DAY 7 | Rest day |
| PHASE 3: WEEKS 9–12 | |
| DAY 1 | Abs on fire |
| DAY 2 | Strong hips challenge |
| DAY 3 | Next-level balance |
| DAY 4 | Too much sitting |
| DAY 5 | Active hip mobility for strength, power, and control |
| DAY 6 | Total-body strength |
| DAY 7 | Rest day |