7-Day Beginner Yoga Plan
A short daily sequence that builds gradually across a week — no equipment, no prior experience needed.
Flexibility, stress relief, gentle full-body mobility
This plan starts small on purpose. The first few days are mostly breath and basic movement, and the sequence builds toward a fuller routine by day six, with day seven simply asking you to repeat what felt best. That progression matters more than any single pose — consistency across a week does more for flexibility and stress than one long session ever does.
Move within a comfortable range throughout. Mild stretch sensation is normal; sharp or shooting pain is not, and is a sign to stop that position specifically.
Breath and grounding
Warm-up
- Seated breathing, 2 minutes
- Neck half-circles, 1 minute each side
Main sequence
- Cat-cow, 2 minutes
- Child's pose, 1 minute
Cool-down
- Lying spinal twist, 1 minute each side
Gentle standing poses
Warm-up
- Seated cat-cow, 1 minute
Main sequence
- Mountain pose with slow arm reaches, 2 minutes
- Standing forward fold, knees soft, 2 minutes
Cool-down
- Legs-up-the-wall, 4 minutes
Hip openers
Warm-up
- Seated breathing, 1 minute
Main sequence
- Low lunge stretch, 1 minute each side
- Butterfly pose, 2 minutes
Cool-down
- Seated forward fold, 2 minutes
Rest and reflection
Today
- A gentle 15-20 minute walk at an easy pace
- 5 minutes of slow breathing before bed
Spine mobility
Warm-up
- Cat-cow, 2 minutes
Main sequence
- Seated spinal twist, 1 minute each side
- Sphinx pose, 1-2 minutes
Cool-down
- Child's pose, 2 minutes
Full sequence
Warm-up
- Seated breathing and neck half-circles, 2 minutes
Main sequence
- Cat-cow, standing forward fold, low lunge each side, seated spinal twist each side — one full round, roughly 10 minutes
Cool-down
- Legs-up-the-wall, 5 minutes
Slow and steady
Warm-up
- Seated breathing, 2 minutes
Main sequence
- Repeat your three favourite poses from the week, holding each slightly longer than before
Cool-down
- Lie flat for 5 minutes of quiet breathing