Yoga Plan

Astha

Yoga for MON, TUE, WED, THU, FRI

Warm Up

Sukshma Vyayam
Watch Video
(Seated Joint-wise Repeat 1 times
Stretches)

Yoga Warm up Repeat 1 times

Watch Video

Surya Namaskar
Repeat 3 times Watch Video
(Classical Step 12)

Standing

Hold position for 20

Tadasana Watch Video
sec

Ardha Hold position for 10

Watch Video
Katichakrasana sec each side

Hold position for 15

Utkatasana Watch Video
sec

Hold position for 15

Utkata Konasana Watch Video
sec

Seated

Hold position for 20

Vajrasana Watch Video
sec

Hold position for 10

Ardha Ustrasana Watch Video
sec

Hold position for 30

Purna Titali Asana
sec
 Chakki
Repeat 1 times Watch Video
Chalanasana

Prone

Marjariasana Repeat 1 times

Watch Video

Bhujangasana Hold position for 5

Watch Video
Variations sec

Adhomukha Hold position for 10

Watch Video
Svanasana sec

Supine

Dwi pada Hold position for 10

Watch Video
Pawanmuktasana sec

Hold position for 10

Utthana Padasana Watch Video
sec

Padachakrasan (leg
Repeat 10 times Watch Video
rotation)

Hold position for 30

Viparita Karani Watch Video
sec

Pranayama

Nadi Shodhana
Repeat 11 times Watch Video
Pranayama

Bhramari
Repeat 11 times Watch Video
pranayama

Meditation

Hold position for 300

Shavasana Watch Video
sec
Commonly asked questions
Why does my plan seem so basic?

In a yoga practice, you will engage muscles that you don’t use in your day-to-day activities, so it is
important to start slow so that those muscles can adapt to the exercises. Starting with high
intensity can lead to injuries and cramps. Check with your coach if you think you should be doing
more.

What do I do if I am unable to follow the plan due to a busy schedule?

You may not always find time to do a yoga session from start to end and that’s all right. You can do
your yoga session in parts or you can do some basic stretches to re-energise you and improve your
posture.

Why do I not see results despite following the plan?

Your numeric weight might still seem the same although you have lost fat because you have
probably built muscle. Moreover, results aren't always related to weight; you might feel mentally
healthier and more flexible. Most importantly, remember to be patient with yourself as it takes time
to achieve a fitness goal.

Why does my plan feel so monotonous?

Yoga requires you to hold the same posture every day, so it's understandable that you might find it
monotonous from time to time. However, once you start making progress, your yoga practice will
get more interesting. If you don’t feel motivated, reach out to your Yoga Coach. They may be able
to help in making your practice more interesting.

How often will my yoga plan be changed?

Your yoga plan is usually changed every three to four weeks. Adjustments can be made to your
plan depending on certain circumstances, for example, if you are traveling or experiencing pain.
You are recommended to work on a plan 16 to 20 times before advancing to the next level.

How do I follow the plan if I am injured?

Your Yoga Coach will prepare or modify the plan depending on the nature of your injury and
physical limitations. In case of a serious injury that requires complete rest, your coach will give you
a plan that involves pranayama and relaxation. In case you need to consult a physiotherapist, you
can share the physiotherapist’s recommendations with your coach.

Can I do yoga if I am not flexible?

Of course, you can! We all have to start somewhere. You will start noticing improvement in your
flexibility with consistent yoga practice.

What if I can’t do a pose?

It’s perfectly normal to not have the perfect posture as a beginner. Your coach will help you get
progressively better at the poses. You can also send them pictures of your yoga practice to get
feedback.