Yoga Foundations
Six weeks of short practices: a sun salutation, a standing sequence and a floor sequence. Breaths, not reps.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A mat and a wall. Blocks or a thick book help in the folds.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Sun Salutation
- Mountain 1 × 5 breaths
- Standing Forward Fold 2 × 5 breaths
- Halfway Lift 2 × 3 breaths
- Four-Limbed Staff 2 × 1 breath
- Upward Dog 2 × 3 breaths
- Downward Dog 2 × 5 breaths
- Low Lunge 2 × 5 breaths each side
- Child’s Pose 1 × 8 breaths
Move on the breath: in to lift, out to fold. Two rounds is the whole flow; the sets are the rounds.
Day 2 Floor
- Cat–Cow 1 × 8 breaths
- Bridge Pose 2 × 5 breaths
- Pigeon 2 × 8 breaths each side
- Supine Twist 2 × 8 breaths each side
- Child’s Pose 1 × 8 breaths
- Corpse 1 × 20 breaths
Slow and low. If a pose pinches, back out of it a little and breathe there instead.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.