This program isn't about mastering advanced poses — it's about proving to yourself you can show up on the mat every single day for three weeks. Each session runs 12-18 minutes and is sequenced to wake up the body without leaving you exhausted before your day starts. Designed around habit science: short enough to never skip, structured enough to actually build flexibility and calm over time.
Preview week 1 — purchase to unlock the full program.
Day 1 — Flow & Breath
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
| Child's Pose | 1 | 60 sec hold | — |
| Tree Pose | 2 per side | 30 sec hold | 15 sec |
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
Day 2 — Deep Stretch
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
| Warrior II | 2 per side | 30 sec hold | 15 sec |
| Pigeon Pose | 1 per side | 60 sec hold | 20 sec |
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
Day 3 — Balance & Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
| Child's Pose | 1 | 60 sec hold | — |
| Tree Pose | 2 per side | 30 sec hold | 15 sec |
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
Day 4 — Restorative Flow
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
| Warrior II | 2 per side | 30 sec hold | 15 sec |
| Pigeon Pose | 1 per side | 60 sec hold | 20 sec |
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
Day 5 — Flow & Breath
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
| Child's Pose | 1 | 60 sec hold | — |
| Tree Pose | 2 per side | 30 sec hold | 15 sec |
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
Day 6 — Deep Stretch
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
| Warrior II | 2 per side | 30 sec hold | 15 sec |
| Pigeon Pose | 1 per side | 60 sec hold | 20 sec |
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
Day 7 — Balance & Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cat-Cow Flow | 1 | 10 breaths | — |
| Seated Forward Fold | 1 | 60 sec hold | 20 sec |
| Child's Pose | 1 | 60 sec hold | — |
| Tree Pose | 2 per side | 30 sec hold | 15 sec |
| Sun Salutation A | 3 rounds | flow | as needed |
| Downward Facing Dog | 1 | 45 sec hold | 15 sec |
Emma Rossi
18 Aug 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Amara Okafor
29 May 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Camille Dubois
24 May 2026
Good program overall, a couple of sessions felt a bit long but nothing major.
€15
One-time purchase · lifetime access
Lucas Meyer
25 Mar 2026
This exceeded my expectations. Worth every euro.
