Sample Yoga Exercises:
- Mountain Pose (Tadasana): Stand tall with feet hip-width apart, arms at your sides, and palms facing forward. Ground through your feet, lengthen your spine, and engage your core. Hold for 5-10 breaths.
- Downward-Facing Dog (Adho Mukha Svanasana): Begin on all fours, tuck your toes, and lift your hips up and back to form an inverted “V” shape. Press your palms into the mat, lengthen your spine, and engage your core. Hold for 5-10 breaths.
- Warrior II (Virabhadrasana II): Step your right foot forward, aligning it with the arch of your left foot. Bend your right knee and extend your arms out to the sides, parallel to the floor. Gaze over your right fingertips and engage your legs and core. Hold for 5-10 breaths, then repeat on the other side.
- Tree Pose (Vrksasana): Shift your weight onto your left foot, and place your right foot on your left inner thigh or calf. Bring your hands to prayer position at your heart or extend them overhead. Find your balance and hold for 5-10 breaths, then switch sides.
- Child’s Pose (Balasana): Kneel on the floor, sit back on your heels, and fold your torso forward, resting your forehead on the mat. Extend your arms or rest them alongside your body. Breathe deeply and relax in this resting pose for 5-10 breaths.
Yoga Exercise SUMMERY
Perform each yoga pose mindfully, focusing on deep breathing and proper alignment. Start with a gentle warm-up and end with relaxation or meditation. Modify poses as needed to accommodate your body’s limitations and honor your personal practice.
- Difficulty:
Energetic - Daily Duration: Avg. 60 Minutes, Min. 45 Minutes, Max. 35 Minutes
- Body Focus: Yoga Exercises
- Training Type: Yoga Exercises
- Equipment: Mat
Energetic
Avg. 60 Minutes, 
Yoga Exercises
Mat- Category: Beginners / Intermediate/ Advanced
- Place : Home
- Muscle Group : Full Body Workout
- Gender : Male / Female
Yoga Exercise Workout Plan Overview:
- Duration: 20-30 minutes per session
- Frequency: 3-4 times per week
- Targeted Benefits: Improved flexibility, strength, balance, relaxation, and mental clarity
Yoga Exercise Workout Plan Chart:
DAY 1
DAY 2
DAY 3
Energizing Morning Flow
Core Strength and Stability
Flexibility and Balance
DAY 4
DAY 5
DAY 6
DAY 7
Rest and Relaxation
Backbends and Heart Openers
Hip Openers and Deep Stretches
Evening Relaxation and Meditation
DAY 1
ACTIVITY
EXERCISE NAME
DURATION
Energizing Morning Flow
Sequence
Sun Salutations
5 rounds
Energizing Morning Flow
Sequence
Warrior II
5 breaths on each side
Energizing Morning Flow
Sequence
Triangle Pose
5 breaths on each side
Energizing Morning Flow
Sequence
Downward-Facing Dog
Hold for 5 breaths
Energizing Morning Flow
Sequence
Child’s Pose
Hold for 5 breaths
Energizing Morning Flow
Sequence
Repeat the sequence
20 minutes
DAY 2
ACTIVITY
EXERCISE NAME
DURATION
Core Strength and Stability
Sequence
Boat Pose
30 seconds, repeat 3 times
Core Strength and Stability
Sequence
Plank Pose
1 minute, repeat 3 times
Core Strength and Stability
Sequence
Side Plank
30 seconds on each side, repeat 3 times
Core Strength and Stability
Sequence
Dolphin Plank
30 seconds, repeat 3 times
Core Strength and Stability
Sequence
Knee-to-Elbow Plank:
10 reps on each side
Core Strength and Stability
Sequence
Repeat the sequence
30 minutes
DAY 3
ACTIVITY
EXERCISE NAME
DURATION
Flexibility and Balance
Sequence
Standing Forward Fold
Hold for 5 breaths
Flexibility and Balance
Sequence
Tree Pose
Hold for 5 breaths on each side
Flexibility and Balance
Sequence
Extended Triangle Pose:
Hold for 5 breaths on each side
Flexibility and Balance
Sequence
Half Moon Pose
Hold for 5 breaths on each side
Flexibility and Balance
Sequence
Warrior III
Hold for 5 breaths on each side
Flexibility and Balance
Sequence
Repeat the sequence
25 minutes
DAY 4
ACTIVITY
EXERCISE NAME
DURATION
Rest and Relaxation
Sequence
Focus on gentle stretches, deep breathing, and relaxation poses such as:
Time: 15-20 minutes
Rest and Relaxation
Sequence
Child’s Pose
Time: 15-20 minutes
Rest and Relaxation
Sequence
Supine Twist
Time: 15-20 minutes
Rest and Relaxation
Sequence
Legs-Up-the-Wall Pose
Time: 15-20 minutes
Rest and Relaxation
Sequence
Corpse Pose
Time: 15-20 minutes
Rest and Relaxation
Sequence
Spend 5-10 breaths in each pose,
Time: 15-20 minutes
DAY 5
ACTIVITY
EXERCISE NAME
DURATION
Backbends and Heart Openers
Sequence
Camel Pose
Hold for 5 breaths
Backbends and Heart Openers
Sequence
Cobra Pose
Hold for 5 breaths
Backbends and Heart Openers
Sequence
Bridge Pose
Hold for 5 breaths
Backbends and Heart Openers
Sequence
Upward-Facing Dog
Hold for 5 breaths
Backbends and Heart Openers
Sequence
Fish Pose
Time: 30 minutes
DAY 6
ACTIVITY
EXERCISE NAME
DURATION
Hip Openers and Deep Stretches
Sequence
Pigeon Pose
5 breaths on each side
Hip Openers and Deep Stretches
Sequence
Butterfly Pose:
5 breaths on each side
Hip Openers and Deep Stretches
Sequence
Seated Forward Fold
5 breaths on each side
Hip Openers and Deep Stretches
Sequence
Lizard Pose
5 breaths on each side
Hip Openers and Deep Stretches
Sequence
Thread the Needle Pose:
5 breaths on each side
Hip Openers and Deep Stretches
Sequence
Repeat the sequence
35 minutes
DAY 7
ACTIVITY
EXERCISE NAME
DURATION
Evening Relaxation and Meditation
Sequence
Gentle Spinal Twist:
Hold for 5 breaths on each side
Evening Relaxation and Meditation
Sequence
Supported Bridge Pose
Hold for 5 breaths
Evening Relaxation and Meditation
Sequence
Legs-Up-the-Wall Pose
Hold for 5 minutes
Evening Relaxation and Meditation
Sequence
Seated Meditation
10 minutes
Evening Relaxation and Meditation
Sequence
Seated Meditation
5 minutes
How To Dowlaod ?
To download the workout program, please click the “Download” button below:
[Download Workout Program]
Description:
The Yoga Exercise for Harmony of Body and Mind plan focuses on integrating physical postures, breathing techniques, and mindfulness to promote balance, flexibility, and inner peace. These yoga exercises aim to harmonize the body and mind, enhancing overall well-being. Incorporating these practices into your home workout routine can improve strength, flexibility, reduce stress, and cultivate a sense of calm.
