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30-Day Quick Start Yoga Guide for Beginners - Your First Month

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Updated May 19, 2012

On the first day of your 30-day quick start introduction to yoga, you learned about useful yoga equipment and began your daily stretch routine. The first week of workouts got you in the habit of stretching daily and making time for longer yoga session three times a week. In this guide to the remainder of your month-long introduction, you'll continue the rhythm of a daily short stretching routine while adding some variations to your longer sequences.

Week 1

Day 1: Daily Stretch Routine

Day 2: Daily Stretch Routine + 3x Sun Salutations + Seated Stretches

Day 3: Daily Stretch Routine

Day 4: Daily Stretch Routine + 3x Sun Salutations + Standing Poses

Day 5: Daily Stretch Routine

Day 6: Daily Stretch Routine + 3x Sun Salutations + Standing Poses + Seated Stretches

Day 7: Daily Stretch Routine

Week 2

Day 1: Daily Stretch Routine

Day 2: Daily Stretch Routine + 3x Moon Salutations + Standing Poses + Seated Stretches

Day 3: Daily Stretch Routine

Day 4: Daily Stretch Routine + 3x Moon Salutations + Standing Poses + Standing Balances

Day 5: Daily Stretch Routine

Day 6: Daily Stretch Routine + 3x Moon Salutations + Standing Poses + Yoga for Abs

Day 7: Daily Stretch Routine

Week 3

Day 1: Daily Stretch Routine

Day 2: Daily Stretch Routine + 3x Surya Namaskara B + Standing Poses + Seated Stretches

Day 3: Daily Stretch Routine

Day 4: Daily Stretch Routine + 3x Surya Namaskara B + Standing Poses + Standing Balances + Seated Stretches

Day 5: Daily Stretch Routine

Day 6: Daily Stretch Routine + 3x Surya Namaskara B + Standing Poses + Yoga for Abs

Day 7: Daily Stretch Routine

Week 4

Day 1: Daily Stretch Routine

Day 2: Daily Stretch Routine + 3x Surya Namaskara B + Standing Poses + Yoga for Arms + Seated Stretches

Day 3: Daily Stretch Routine

Day 4: Daily Stretch Routine + 3x Surya Namaskara B + Standing Poses + Standing Balances + Seated Stretches

Day 5: Daily Stretch Routine

Day 6: Daily Stretch Routine + 3x Surya Namaskara B + Standing Poses + Yoga for Abs + Seated Stretches

Day 7: Daily Stretch Routine

Notes:

  • You will need about 15 minutes to do your Daily Stretch Routine and 30-45 minutes to do your expanded routines.
  • Feel free to add more poses to your daily routine if you have time.
  • You can always take a yoga class instead of your longer home practices if you prefer.
  • Don't get discouraged if you skip a day of the planned schedule- just resume your program the next day.
  • By completing this 30-day introduction, you have gotten yourself in the habit of doing a daily yoga practice. Continue to practice your short stretch routine daily and a longer practice three times a week and you will be well on your way to establishing a long term yoga regime that will improve your health and physical fitness.
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