Beginner Yoga Routine — 14-Day Flexibility and Relaxation Program

Beginner Yoga Routine is a gentle 14-day program that teaches yoga from the ground up: simple breathing practices, about 30 beginner poses, two easy flowing sequences and restful supported poses. Every pose is described in precise words (setup, how to move into it, how to breathe, common mistakes and a gentler version with a wall, a chair or household props), so you know exactly what to do and what to avoid.

It is for complete beginners, stiff desk workers and anyone returning to movement who wants more flexibility and calm in 12 to 30 minutes a day. It opens with safety screening, a simple stretch-intensity scale and clear advice on when to check with a doctor, and it is honest about what two weeks can and cannot change.

What’s inside

• Beginner Yoga Routine Guide (PDF, 58 pages): safe practice; what yoga can and cannot do in 14 days; breathing; reading alignment cues; standing poses; poses on hands and knees; seated poses, gentle backbends and twists; lying-down and restorative poses; chair and wall adaptations; the 14-day plan and two sun salutations; after Day 14; pose index.
• Practice Cards (PDF, 20 pages): one printable card for each of the 14 days, with every pose in order, hold times, key cues and a 5-minute version, plus a check-in tracker for flexibility, balance and calm on Days 0, 7 and 14.

Instant download. PDF files, yours to keep.

Questions? Email info@coursemints.com.