Here are 7 yoga workouts—one for each day—to help you feel your best physically and mentally. These sequences focus on energy, strength, flexibility, and stress relief, perfect for busy people (including moms!) looking to stay grounded and strong.
🧘♀️ 7 Yoga Workouts to Feel Your Best
1. Monday – Morning Energy Flow (15–20 min)
Goal: Wake up your body, boost circulation, and start the week strong.
Key Poses:
- Sun Salutations (Surya Namaskar A & B)
- Warrior I & II
- Chair Pose
- Standing Forward Fold
- Cat-Cow
Benefits: Increases energy, improves circulation, and warms up the body.
2. Tuesday – Core Strength Yoga (20–30 min)
Goal: Build a strong, supportive core for balance and posture.
Key Poses:
- Boat Pose (Navasana)
- Plank & Side Plank
- Dolphin Plank
- Locust Pose
Benefits: Strengthens abdominal and lower back muscles, enhances stability.
3. Wednesday – Deep Hip & Hamstring Stretch (25–30 min)
Goal: Release tension in hips and legs, especially for those who sit a lot.
Key Poses:
- Pigeon Pose
- Low Lunge
- Wide-Leg Forward Fold
- Reclined Figure Four
Benefits: Increases flexibility, relieves lower back tension.
4. Thursday – Gentle Restorative Flow (20 min)
Goal: Restore energy, reduce stress and anxiety.
Key Poses:
- Child’s Pose
- Reclined Butterfly
- Legs-Up-the-Wall
- Supine Twist
Benefits: Calms the nervous system, encourages deep rest and recovery.
5. Friday – Power Yoga for Strength (25–30 min)
Goal: Build heat, tone muscles, and feel empowered.
Key Poses:
- Chair to Twisted Chair
- Warrior III
- Chaturanga
- Side Angle Pose
Benefits: Strengthens muscles, boosts metabolism, energizes the body.
6. Saturday – Balance & Focus Flow (20–25 min)
Goal: Improve concentration and coordination.
Key Poses:
- Tree Pose
- Dancer’s Pose
- Half Moon
- Eagle Pose
Benefits: Enhances mental clarity and physical stability.
7. Sunday – Full-Body Stretch & Breathwork (30 min)
Goal: Recover and reconnect with your breath and body.
Key Poses:
- Cat-Cow
- Downward Dog
- Seated Forward Fold
- Supine Twist
- Savasana + 5 mins deep belly breathing
Benefits: Total body reset; improves flexibility and breath awareness.
Inner Wellness Program 
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