Beginner’s Guide to Yoga: Your First 7 Days on the Mat

Starting yoga for the first time can feel intimidating — from learning pose names to understanding breathing techniques. But with a simple, structured plan, you can ease into the practice confidently. This beginner’s guide is designed to help you build a strong foundation during your first week on the mat:

1. Day 1 – Introduction to Breath and Posture
   Learn basic breathing (pranayama) and simple seated poses.

2. Day 2 – Standing Poses
   Explore Mountain Pose, Warrior I, and Warrior II to build strength and stability.

3. Day 3 – Forward Folds and Twists
   Release tension in the spine and hamstrings while improving flexibility.

4. Day 4 – Gentle Backbends
   Poses like Cobra and Bridge open the chest and improve posture.

5. Day 5 – Balance Poses
   Tree Pose and Chair Pose strengthen core stability and focus.

6. Day 6 – Restorative Yoga
   Slow, supportive postures to promote relaxation and recovery.

7. Day 7 – Full Body Flow
   Combine everything learned into a gentle, flowing sequence.