Yoga Foundations
Six weeks of short practices: a sun salutation, a standing sequence and a floor sequence. Breaths, not reps.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A mat and a wall. Blocks or a thick book help in the folds.
The sessions Three 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 Standing
- Mountain 1 × 5 breaths
- Warrior I 2 × 5 breaths each side
- Warrior II 2 × 5 breaths each side
- Triangle 2 × 5 breaths each side
- Standing Forward Fold 1 × 8 breaths
- Corpse 1 × 20 breaths
Legs do the work; shoulders stay soft. Bend the front knee less if it drifts past the ankle.
Day 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Hamstrings · Lower back · Glutes · Quadriceps · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A mat and a wall. Blocks or a thick book help in the folds. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Yoga Foundations” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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.