The Yoga plan I wish I had when I started

by Challengers
on August 24, 2021

Yoga is one of those discipline where there is so much different content out there that its difficult to know where to start. To help you get started, here is a simple beginners Yoga plan that will allow you to start getting into Yoga.

Disclaimers:

  • There are many different type of Yoga out there. Here you’ll find one type that i find can apply to a widest variety of people.
  • I am not a health or fitness professional in any way. Please reach out to a professional if you have any doubt or abnormal discomfort.

The plan structure

The plan i want to propose to you is base on a weekly schedule that should allow you to maintain a balanced life.

  • Monday: Intense session
  • Tuesday: Rest
  • Wednesday: Easy session
  • Thursday: Rest
  • Friday: Long session
  • Saturday: Rest
  • Sunday: Rest

We will slowly grow to to this week structure. Later on, this structure can become your standard fall back weekly plan.

From there we’ll keep on building for you to keep on developing and progressing.

You have bellow a 3 month plan to help you get started into yoga. Hope you enjoy it!

The importance of rest

Unlike many plans we can find online, here you will not have a train everyday for 30 days no rest plan.

At Challengers we aim for long term benefits, because those are the ones which are going to have the biggest positive impact in our life. And to be able to last on the long term, you need to be able to rest and recover between your sessions.

As you progress you can start to add short sessions on those recovery day.

The key point is to listen to your body, and having one or two days rest between sessions is a healthy habit, especially when you start a new discipline.

With all that said, let’s get started!

Credit to Yoga with Kassandra for the videos

Week1

Lets start with an easy week so you can get to know your body a bit better and start learning some basics.

Week2

Let keep going to get into the flow

Week3

This week we’ll have our first longer Yoga session!

Week4

Finish of the first month nice and smooth

Intermediate 10min session: https://www.youtube.com/watch?v=ZP34IA0d8LI

Week5

Week6

Week7

Week8

Week9

Week10

Week11

Week12

Week13

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