Niyama Yoga

Yoga Practice Plan

Duration: 15–20 minutes
Focus: Arm, shoulder, and core strength
Level: Beginner to intermediate
Frequency: 3–4 times per week

1. Cat–Cow Warm-Up — 1 minute

* Complete 5–8 slow rounds.
* Warm up the wrists, shoulders, and spine.
* Coordinate each movement with your breathing.

2. Downward-Facing Dog — 1 minute

* Hold for 30–60 seconds.
* Press firmly through your palms.
* Keep your shoulders active and lengthen your spine.

3. High Plank — 2 rounds

* Hold for 30–45 seconds.
* Keep your shoulders directly over your wrists.
* Engage your core and keep your hips from sagging.

4. Chaturanga Push-Ups — 2 rounds

* Perform 5–8 repetitions.
* Keep your elbows close to your ribs.
* Lower your knees to the floor for an easier variation.

5. Dolphin Pose — 2 rounds

* Hold for 30–45 seconds.
* Press your forearms into the floor.
* Focus on strengthening your shoulders, triceps, and upper back.

6. Side Plank — 2 rounds

* Hold for 20–30 seconds on each side.
* Keep your supporting shoulder stacked over your wrist.
* Place your lower knee on the floor if you need a modification.

7. Crow Pose Practice — 3–5 attempts

* Lean forward gradually.
* Practise lifting one foot at a time.
* Focus on arm strength, balance, and concentration.

8. Upward-Facing Dog or Cobra — 30 seconds

* Open the chest gently.
* Stretch the front of the shoulders.
* Keep the movement comfortable and controlled.

9. Child’s Pose — 1–2 minutes

* Relax your wrists, shoulders, and back.
* Take slow, deep breaths.
* Allow your body to recover.

Practice Tips

* Move slowly and maintain steady breathing.
* Take breaks whenever you need them.
* If your wrists feel uncomfortable, modify the poses or rest.
* Increase hold times gradually as you become stronger.
* Consistency is more important than intensity.

Take a few quiet breaths and notice how your body feels after the practice.

Sronger glutes, hips, balance, and flexibility.

🧘 Weekly Yoga Plan

Day Focus Practice
Monday 🍑 Glute Strength Chair → Goddess → Warrior II → Warrior III → Bridge → Locust
Tuesday 🧘 Hip Mobility Low Lunge → Pigeon → Butterfly → Happy Baby
Wednesday 🌿 Recovery 15–20 min gentle yoga + breathing
Thursday 🍑 Glutes & Hip Stability Goddess → Warrior III → Half Moon → Bridge → Locust
Friday 🦵 Legs & Hips Chair → Warrior II → Low Lunge → Half Moon → Bridge
Saturday 🧘 Flexibility Pigeon → Low Lunge → Seated Forward Fold → Downward Dog
Sunday 😌 Rest Rest or 10-minute gentle stretchin

For strength days

* Hold each pose 30–45 seconds
* Repeat 2–3 rounds
* Bridge: 12–15 repetitions
* Rest 30–60 seconds between rounds
* Move slowly and focus on squeezing the glutes

📅 Progress over 4 weeks

Week 1: 20 minutes/session, 2 rounds
Week 2: 25 minutes/session, 2–3 rounds
Week 3: 30 minutes/session, 3 rounds
Week 4: 30–35 minutes/session, add longer holds or an extra round

Tip: For maximum glute strength, combine yoga with resistance exercises such as squats or hip thrusts 2–3 times per week. Stop if you feel sharp pain rather than a normal stretch or muscle effort

Yoga hamstring stretches can help improve flexibility, mobility, and relaxation. Poses such as the seated forward fold, half split, pyramid pose, reclining hand-to-big-toe pose, and downward-facing dog gently stretch the hamstrings. Practising them regularly for 20–45 seconds can gradually improve flexibility. Always stretch slowly and avoid bouncing or sharp pain.

Day Routine Time
Monday Warm-up → Half Split → Pyramid → Seated Forward Fold 10–15 min

Tuesday Reclining Hand-to-Big-Toe → Downward Dog 8–10 min

Wednesday Rest / gentle walking —

Thursday Half Split → Pyramid → Seated Forward Fold 10–15 min

Friday Reclining Hand-to-Big-Toe → Downward Dog 8–10 min

Saturday Full routine: all 5 stretches 15–20 min
Sunday Rest —

Progression

Week 1: Hold each stretch 20–30 sec × 2
Week 2: 30–40 sec × 2
Week 3: 40–45 sec × 2–3
Week 4: 45–60 sec × 2–3, staying comfortable

Before stretching: 5 minutes of walking or gentle movement.
Important: Don’t bounce or force the stretch. Aim for a gentle pulling sensation, not sharp pain.

Shoulder Mobility
Weekly Shoulder Mobility Yoga Plan (Once a Week)

Duration: 10–15 minutes
Frequency: Once a week

Exercise Time / Reps
Cat–Cow 10–15 breaths
Thread the Needle 5–8 breaths per side
Puppy Pose 30–60 seconds
Eagle Arms 5 breaths per side
Cow Face Arms 30–45 seconds per side
Downward-Facing Dog 5–8 breaths
Extended Child’s Pose 1 minute

Weekly Goal

* Improve shoulder flexibility and mobility.
* Reduce stiffness in the shoulders and upper back.
* Enhance posture and range of motion.

Tip: Move slowly, breathe deeply, and stay within a pain-free range. Even once a week can help maintain mobility, though practicing 2–3 times per week generally produces faster improvements.

Find balance, peace, and freedom through yoga.

Select four- five yoga poses and practise them at least twice a week for best results.

Simple 15-minute routine

* Cat–Cow: 2 minutes
* Butterfly Pose: 3 minutes
* Cobra Pose: 5 gentle repetitions
* Child’s Pose: 2–3 minutes
* Reclining Bound Angle Pose: 3–5 minutes
* Finish with slow diaphragmatic breathing for 5 minutes

Tips

* Practice 20–30 minutes daily
* Stay hydrated
* Eat a balanced diet
* Sleep well
* Be consistent

A simple 10-minute beginner yoga routine is:

* Mountain Pose – 1 minute
* Cat-Cow – 2 minutes
* Downward-Facing Dog – 1 minute
* Cobra Pose – 1 minute
* Tree Pose – 2 minutes (1 minute each side)
* Child’s Pose – 3 minutes

This routine helps improve flexibility, balance, and relaxation with minimal experience.

Weekly Yoga Practice Plan to gradually prepare for Padmasana (Lotus Pose).

Daily Practice (20–30 minutes)

* Warm-up: 5 minutes
* Butterfly Pose: 3–5 minutes
* Baby Cradle Pose: 2–3 minutes per leg
* Padmasana/Half Padmasana: 5–10 minutes
* Meditation or Deep Breathing: 5 minutes
* Shavasana: 5 minutes

This plan gradually improves hip flexibility and safely prepares your body for practicing Padmasana.

Weekly Plan

Warm-Up (5–10 minutes)

* Gentle joint movements
* Neck, shoulder, and hip rotations
* Cat–Cow Stretch
* Dynamic stretching

Yoga Practice (20–30 minutes)

* 6–12 rounds of Surya Namaskar
* Chair Pose (Utkatasana)
* Warrior II (Virabhadrasana II)
* Plank Pose (Phalakasana)
* Boat Pose (Navasana)
* Triangle Pose (Trikonasana)
* Cobra Pose (Bhujangasana)
* Bridge Pose (Setu Bandhasana)
* Wind-Relieving Pose (Pavanamuktasana)

Pranayama (5–10 minutes)

* Kapalabhati* – 2–3 rounds
* Bhastrika* – 2 rounds
* Anulom Vilom – 5 minutes
* Deep diaphragmatic breathing

*Avoid Kapalabhati and Bhastrika if you are pregnant or have uncontrolled high blood pressure, certain heart conditions, or other medical contraindications. Consult a qualified healthcare professional if unsure.

Relaxation (5 minutes)

* Savasana
* Mindful breathing or short meditation

Healthy Lifestyle Tips

* Drink plenty of water throughout the day.
* Eat balanced meals rich in vegetables, fruits, whole grains, and lean protein.
* Reduce sugary drinks, processed foods, and excess snacking.
* Sleep 7–9 hours each night.
* Stay active by walking 30 minutes daily.
* Practice consistently and be patient with your progress.

True peace begins within. When you nurture your inner calm each day, life becomes more balanced, joyful, and meaningful.