Five days. Fifteen minutes. A body that finally feels loose again.
A gentle, no-experience-needed yoga plan to loosen up, calm your mind and build a daily movement habit — with nothing but a mat (or a towel) and 15 minutes.
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What’s inside the 5-Day Beginner Yoga Reset
- Day 1 — Wake up the spine: Cat-Cow, Child's Pose, Low Lunge, Legs-Up-The-Wall
- Day 2 — Loosen the shoulders & neck: Thread the Needle, Puppy Pose, Eagle Arms
- Day 3 — Hips & lower back: Downward Dog, Pigeon or Figure-4, Supine Twist
- Day 4 — Gentle strength & balance: Chair, Tree, Bridge and a modified Plank
- Day 5 — Full-body flow & reset: three slow Sun Salutations linking it all together
- Modifications for every pose, so nothing depends on being flexible
Built for total beginners
Each day targets a different area of tension and builds gradually so your body adapts without soreness or overwhelm. By Day 5 you have a simple flow you can repeat any time you need to reset.
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Disclaimer. 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.