4 weeks 6 sessions/week
YogaMobilityRecovery
About This Plan
A four-week beginner-friendly yoga program with six short sessions per week — three 20-minute morning energizer flows and three 15-minute evening wind-down sequences. Morning sessions progress from Sun Salutation A in week one, adding Sun Salutation B in week two, and building to Warrior I/II/III flow sequences by weeks three and four. Evening sessions focus on deep passive stretching: seated forward folds, reclined pigeon pose, supine spinal twists, and legs-up-the-wall holds of 60–90 seconds each. No prior yoga experience is needed — every pose includes a modification using blocks or straps. By week four you should notice measurable improvements in hamstring and hip-flexor flexibility, as well as reduced muscle soreness from other training. This plan pairs especially well with any strength program as active recovery on rest days.
What You'll Get
- Structured 4 weeks training program
- 6 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
