Mon
SteadyWake & Stretch
Sun Salutation × 5 · Standing series · 8 min meditation
180 kcal burn
Chapter IV
A week, a fortnight, a month — gently planned.
Print this page, stick it on the fridge. Tick the day. Sunday is sacred — eat your favourite meal, rest the body, then begin again.
The week.
Tue
BuildStrength Flow
Warrior series · Boat · Bridge · 10 min Anulom Vilom
230 kcal burn
Wed
JoyfulMusic + Zumba
20 min Zumba · cooldown stretch · Bhramari
280 kcal burn
Thu
FocusedBalance & Twist
Tree · Eagle · Half Moon · Seated twists
170 kcal burn
Fri
StrongCrossFit Finisher
10 min AMRAP · then 15 min yin yoga
250 kcal burn
Sat
DevotedLong Practice
Full 35-asana flow · 15 min meditation
320 kcal burn
Sun
CelebrateCheat Day · Rest
Gentle walk · favourite meal · Shavasana
60 kcal burn
Targets.
Week
5 of 7 sessions complete · 90 min meditation total · 14,000 steps × 7 days
15 Days
Master 10 asanas · hold Plank 45s · introduce one new pranayama
30 Days
All 35 asanas tried · 30-min daily meditation streak · −1 to −2 kg if cutting · BP, sleep, mood logged
For every age.
- Kids 4–1215 min play-yoga (animal poses), 5 min belly breathing, no Kapalabhati.
- Teens & AdultsFull 25-min flow + 10-min meditation. Add Zumba/CrossFit on Wed/Fri.
- Seniors 60–80+Chair-supported standing poses, Vajrasana, gentle pranayama, longer Shavasana.
Cross-train, gently.
- · 20-min Zumba dance break to a favourite playlist (Wed)
- · 10-min CrossFit finisher: 5 squats · 5 push-ups · 5 burpees × 5 rounds (Fri)
- · Walk 7,000 – 10,000 steps most days; nature counts double
- · One music + breath session: hum along, slow your exhale
The quiet rule
Showing up for ten minutes is better than promising an hour. Begin small. Begin today. Begin again tomorrow.