Yoga Foundations: 30-Day Program

Yoga Foundations takes you from complete beginner to a steady, independent practice over four progressive weeks. Each week builds a specific skill set so by Day 30 you can move safely through a full flow, modify poses for your own body, and keep a practice that fits your life.

What's inside

• Week 1 — Foundations: alignment, Ujjayi breath and the core poses (15–20 min/day)
• Week 2 — Building Flow: Sun Salutation A, Warriors, Triangle and standing sequences (20–25 min)
• Week 3 — Strength & Balance: holds, core work and balance progressions (25 min)
• Week 4 — Integration: full flows, flexibility and stillness (25–30 min)
• Day-by-day tables: what you practise, why, and how to modify it
• Built-in rest days on Days 7, 14, 21 and 28, plus weekly journal prompts

What you get

• Complete 30-day program with daily sessions (PDF)
• Modification notes for every pose
• Weekly journal prompts and progress check-ins
• Instant download · lifetime access

General wellness education, not medical advice. Consult a qualified clinician before starting any new exercise or movement routine, especially if you are pregnant, injured, or managing a diagnosed condition. Stop any pose that causes pain. Individual results vary.