Yoga Foundations is built for people who've always wanted to start yoga but felt like they weren't 'flexible enough' to begin. Over four weeks you'll move through short, guided sequences that build mobility, breath control and body awareness from the ground up. Every pose is broken down with modifications, so you progress at your own pace without forcing a range you don't have yet. By week four you'll have a repeatable home flow you can return to any time you need to reset.
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 |
Emma Rossi
28 Jul 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Demo User
19 Jun 2026
Great structure and easy to follow — exactly what I needed.
Hana Kobayashi
12 Jun 2026
I've tried a few programs on here and this is the best structured one so far.
€19
One-time purchase · lifetime access
