Beginner Yoga Schedule: Simple Weekly Plan for New Yogis

Starting yoga can feel overwhelming, but a clear schedule takes the guesswork out of the equation. Below is a practical, seven‑day plan that anyone can follow, even if you only have 15‑20 minutes a day. The goal is to build a habit, improve flexibility, and keep the body balanced without burning out.

Weekly Layout

Monday – Gentle Warm‑up
Start with 5 minutes of easy breathing, then flow through 5 rounds of Sun Salutation A. Finish with a seated forward fold and a short corpse pose. This day gets the body moving after the weekend and sets a calm tone for the week.

Tuesday – Core Focus
Do a 3‑minute warm‑up (cat‑cow, seated twists), then repeat the following circuit three times: plank (30 s), boat pose (20 s), and low‑lunges with side stretch (30 s each side). End with a brief supine twist. Core strength helps you hold poses better later on.

Wednesday – Hip Opener
Begin with a few easy neck rolls, then flow into Warrior II, Triangle, and a seated wide‑legged forward fold. Spend extra time in butterfly pose, holding for at least one minute total. Tight hips are common for beginners, and this routine eases that tension.

Thursday – Balance & Stability
Warm up with easy Sun Salutations, then practice Tree pose, Eagle pose, and Warrior III. Hold each side for 30 seconds, focusing on a steady gaze. Finish with a short meditation (2‑3 minutes) to train mind‑body connection.

Friday – Strength Flow
Combine Sun Salutation B with chaturanga, upward dog, and a few rounds of chair pose. Add 5 push‑ups (or knee push‑ups) and finish with a bridge pose for back strength. This day builds the muscle foundation you’ll need for deeper bends.

Saturday – Restorative Calm
Take it easy with a 10‑minute guided relaxation: legs up the wall, supported child’s pose, and a final Savasana. Use props like blankets or blocks if needed. Restorative practice helps recovery and keeps you motivated.

Sunday – Review & Free Flow
Repeat any favorite sequence from the week or create your own 15‑minute flow. Notice which poses feel easier and which still need work. This open day encourages creativity and lets you celebrate progress.

Tips to Keep It Going

Set a specific time slot each day – morning before coffee or evening after work – and treat it like any other appointment. Keep a simple yoga mat and a few props (block, strap) nearby so you don’t waste time gathering gear.

Track your sessions in a notebook or phone app. Jot down the date, duration, and any sensations you notice. Seeing a streak of days can be a big motivator.

If a pose feels too hard, modify it. Bend your knees in standing forward folds, use a block under your hands in Triangle, or practice against a wall for balance. Adapting keeps the practice safe and enjoyable.

Stay hydrated and breathe deep throughout each session. The breath is your anchor – if you’re breathing shallowly, pause and reset.

Finally, be kind to yourself. Some days you’ll feel strong, other days you’ll be stiff. The schedule is a guide, not a rule. Adjust the length or intensity as life demands, and you’ll keep moving forward.