The 4-Week Home Yoga Habit

The TheYogaWoman plan for a home practice that lasts: start small, add a little each week, and close every session with a few quiet breaths

The Practice Scheduler on this site adds up a commitment: days times minutes times weeks. One reason a new home practice fades is a plan that asks for too much, too soon. The 4-Week Home Yoga Habit starts small on purpose: ten minutes, four days, in week one, growing to twenty-five minutes, five days, by week four (340 minutes in all, against 900 for five 45-minute sessions a week). Part 1 sets the ramp, gives every session the same shape (settle, practice, close), uses only gentle even breathing, sets up your space and teaches you to listen to your body. Part 2 is six gentle sequences, each with an easier way into every pose. Part 3 plans every day of the four weeks. Gentle practice only, and not medical advice: check with a doctor first if you are pregnant, have a heart or blood pressure condition, a recent injury or osteoporosis. With your purchase comes a personalised sheet with your own ramp, session shape and breathing.

Look inside

Two full pages from the plan, exactly as printed. Click either to read it at full size before you decide.

What is in it

• Start small: a four-week ramp
• Settle, practice, close
• Gentle breath, and who should skip breath-holding
• Your space and props
• Listening to your body
• Six gentle sequences with easier ways in
• A plan for every day of four weeks
• A practice log
• Bonuses: a quickstart and a safety card
• A personalised sheet: your ramp, session and breath

The plan complements the free Yoga Practice Scheduler. It adds up a commitment; the plan starts small and builds it week by week, with a sequence for every day.