🌸 Weekly Yoga Planner 🌸
Monday – Vinyasa Flow
- Sun Salutations A & B (flow 5–7 min)
- Warrior I (30 sec each side) both sides
- Warrior II (30 sec each side) both sides
- Reverse Warrior (30 sec each side) both sides
- Chair Pose (30–45 sec)
- Forward Fold (30–60 sec)
- Low Lunge Twist (30 sec each side) both sides
- Plank (30–60 sec)
- Chaturanga (15–20 sec)
- Upward Dog (15–30 sec)
- Downward Dog (30–60 sec)
- Seated Forward Fold (30–60 sec)
- Supine Twist (30 sec each side) both sides
Tuesday – Deep Stretch
- Child’s Pose (2–3 min)
- Thread the Needle Pose (1–2 min each side) both sides
- Puppy Pose (1–2 min)
- Cat-Cow Flow (1–2 min)
- Supine Hamstring Stretch (1–2 min each side) both sides
- Pigeon Pose / Reclined Figure 4 (1–2 min each side) both sides
- Seated Forward Fold (2 min)
- Supported Bridge Pose (1–2 min)
- Savasana (5 min)
Wednesday – Vinyasa Flow
- Sun Salutations with Chair + Twist (5–7 min)
- Tree Pose → Warrior III (30 sec each side) both sides
- Half Moon Pose (30 sec each side) both sides
- Plank + Side Plank dips (30–45 sec each variation)
- Crescent Lunge → Twist → Side Angle Pose (30 sec each side) both sides
- Happy Baby + Supine Twist (1–2 min each side) both sides
Thursday – Light Power Yoga
- Sun Salutations B (3 rounds) (5–7 min)
- Chair Pose with Arm Lift Flow (30–45 sec)
- Warrior II → Extended Side Angle → Reverse Warrior (30 sec each side) both sides
- Plank Variations (knee to elbow, taps) (30–45 sec)
- Boat Pose (Navasana) (30–60 sec)
- Bridge / Wheel Pose (30–60 sec)
- Forward Fold + Supine Hamstring Stretch (30–60 sec each) both sides
Friday – Vinyasa Flow
- Seated Side Stretches + Twists (30–45 sec each side) both sides
- Slow Sun Salutations (longer holds) (5–7 min)
- Low Lunges with Heart Opening (30 sec each side) both sides
- Wide-Leg Forward Fold (shoulder stretch) (30–60 sec)
- Camel Pose (optional) (30 sec)
- Seated Twist + Happy Baby (30 sec each side) both sides
- Legs Up the Wall Pose (3–5 min)
Saturday – Deep Stretch
- Child’s Pose → Puppy Pose (1–2 min each)
- Cat-Cow + Neck Rolls (1–2 min)
- Dragon Pose (hip opener) (30–60 sec each side) both sides
- Reclined Hamstring Stretch (30–60 sec each side) both sides
- Pigeon Pose / Double Pigeon (1–2 min each side) both sides
- Melting Heart Pose (scapula + shoulders) (1–2 min)
- Supine Spinal Twist (30–60 sec each side) both sides
- Supported Savasana (3–5 min)
Sunday – Restorative / Gentle Flow
- Breathwork (5–10 min)
- Seated Forward Fold + Side Bends (30–60 sec)
- Reclined Butterfly (Supta Baddha Konasana) (2–3 min)
- Legs Up the Wall Pose (5–10 min)
- Savasana / Meditation (5–10 min)