Yoga program
Yoga Flow
Strength, balance and calm in 45 minutes
- 3 days a week
- 8 weeks
- Any level
- For everyone
- Yoga
About this program
Three yoga sessions a week: a standing flow for strength and balance, a hip-opening practice, and a core and balance day. Move with your breath and never force a pose; add a breath or a few seconds to your holds each week. Most people feel looser and steadier within 3–4 weeks.
Who it’s for
- Any level: beginners start with fewer sets and lighter weights, as the notes explain.
- For everyone.
- A mat (a strap or towel and a cushion help).
- 3 sessions a week, about 45 minutes each.
- 8–10k steps a day on top of the workouts.
The week
Hold each pose or do each move for the time or reps shown, and rest for the change-over time. Rest days: walk and recover.
Monday Flow & standing: Sun salutations, warriors and balance
Legs · shoulders · balance · about 45 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Sun Salutation ASlow and smooth: one move per breath. | 1 × 4 rounds | 15 s |
| Warrior I | 2 × 30 s each side | 15 s |
| Warrior II | 2 × 30 s each side | 15 s |
| Triangle Pose | 2 × 30 s each side | 15 s |
| Chair Pose | 2 × 30 s | 15 s |
| Tree PoseKeep a hand on a wall until you feel steady. | 2 × 30 s each side | 15 s |
| Plank to Downward Dog | 2 × 8 slow reps | 20 s |
| Child's Pose | 1 × 60 s | 15 s |
Wednesday Hip openers: Hips and hamstrings
Hips · hamstrings · lower back · about 45 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Cat-Cow | 1 × 10 slow reps | 15 s |
| Downward-Facing Dog | 2 × 5 breaths | 15 s |
| Low Lunge | 2 × 30 s each side | 15 s |
| Garland Pose (Yogi Squat) | 2 × 30 s | 15 s |
| Pigeon PoseKnee complains? Do the figure-4 stretch on your back instead. | 2 × 45 s each side | 15 s |
| Seated Forward Fold | 2 × 45 s | 15 s |
| Happy Baby | 1 × 45 s | 15 s |
| Supine Twist | 1 × 45 s each side | 15 s |
Friday Core & balance: Strong middle, steady legs
Core · balance · glutes · about 45 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Sun Salutation A | 1 × 3 rounds | 15 s |
| Boat Pose | 3 × 20 s | 20 s |
| Plank to Downward Dog | 2 × 8 slow reps | 20 s |
| Warrior III | 2 × 20 s each side | 15 s |
| Side Plank | 2 × 20 s each side | 15 s |
| Bridge Pose | 2 × 5 breaths | 15 s |
| Cobra Pose | 2 × 5 breaths | 15 s |
| Legs Up the Wall | 1 × 2 min | 15 s |
How to progress
- Hold each pose a few seconds longer, or add a round, every week or two while it still feels steady.
- Breathe slowly through the nose; if you can’t, ease off a little.
- Mild stretch, never pain: back off if a joint complains.
Food
Eat at maintenance, or in a small deficit if you want to lose fat, with protein at every meal (about 1.2–1.6 g per kg of body weight a day). Skip heavy meals for 2 hours before practice.
Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.