Here’s a yoga routine to help you feel grounded, relaxed, and refreshed for the remainder of the year. It’s designed for balance, flexibility, and mindfulness.


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Weekly Yoga Plan for the Rest of the Year

1. Monday: Morning Energy Boost (20-30 mins)

Sun Salutations (Surya Namaskar) – 5 rounds

Warrior II (Virabhadrasana II) – 1 min each side

Triangle Pose (Trikonasana) – 1 min each side

Seated Forward Fold (Paschimottanasana) – 2 mins

End with Breath of Fire (Kapalabhati) – 2 mins


2. Tuesday: Core & Strength (30 mins)

Plank Pose – 1-2 mins

Boat Pose (Navasana) – 3 rounds of 30 seconds

Chair Pose (Utkatasana) – 1 min

Side Plank (Vasisthasana) – 30 secs each side

Cool down with Child’s Pose (Balasana) – 3 mins


3. Wednesday: Flexibility & Balance (30-40 mins)

Tree Pose (Vrikshasana) – 1 min each side

Standing Forward Fold (Uttanasana) – 2 mins

Pigeon Pose (Eka Pada Rajakapotasana) – 2 mins each side

Bridge Pose (Setu Bandhasana) – 1 min

End with Seated Twist (Ardha Matsyendrasana) – 1 min each side

4. Thursday: Relax & Restore (20-30 mins)

Legs Up the Wall (Viparita Karani) – 5-10 mins

Reclined Butterfly Pose (Supta Baddha Konasana) – 5 mins

Supine Spinal Twist – 3 mins each side

Finish with Corpse Pose (Savasana) – 5 mins


5. Friday: Full Body Flow (40 mins)

Begin with Sun Salutations – 5 rounds

Flow through:

Warrior I → Warrior II → Reverse Warrior

Triangle Pose → Half Moon Pose


Include Cat-Cow (Marjaryasana-Bitilasana) – 10 rounds

End with Camel Pose (Ustrasana) – 1 min


6. Saturday: Power Yoga or Vinyasa Flow (30-45 mins)

Focus on a dynamic flow to build strength and endurance.

Incorporate poses like Chaturanga Dandasana, Crow Pose (Bakasana), and Wheel Pose (Urdhva Dhanurasana).


7. Sunday: Restorative Yoga & Meditation (30 mins)

Gentle poses like Child’s Pose, Cat-Cow, and Happy Baby Pose (Ananda Balasana).

End with a guided meditation (10-15 mins).




Daily Practices

Morning: 5 minutes of mindfulness or pranayama (e.g., Alternate Nostril Breathing).

Evening: Stretch with a short sequence before bed.


Let me know if you’d like modifications or more detailed instructions!




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