7 day yoga plan for women 

​Day 1: Gentle yoga for stress relief​

Morning: Start with a gentle Hatha yoga series that focuses on deep breathing and gentle stretches to awaken the body and calm the mind. Evening: Relax in refreshing yoga poses like Child's Pose, Legs Up the Wall, and Support Bridge. release tension and promote relaxation... .

Day 2: Core strengthening​

Morning: Start with Sun Salutations (Surya Namaskar) to warm up the body, then move into core strengthening poses like Plank, Boat Pose and Dolphin Plank. Evening: Do conscious breathing exercises like Kapalabhati and Nadi. Shodhana (Alternative Nostril Breathing) focuses the mind and releases residual tension.

​Day 3: Flexibility and balance​

Morning: Flow through a Vinyasa yoga session, combining breath with movement to improve flexibility and balance. Include poses like the Warrior Series, Triangle Pose and Tree Pose. Evening: Discover Jina yoga or gentle stretching to release muscle tension and improve joint mobility. Focus on longer holds in poses like dragon, butterfly and caterpillar.

Day 4: Relaxation and meditation​

Morning: Practice gentle Yin-Yang yoga, combining active poses with passive stretches to balance energy levels and prepare the body for relaxation. Evening: Take time to meditate and practice mindfulness. Begin with a seated meditation focusing on the breath to develop inner peace and compassion.

Day 5: Strength building​

Morning: Engage in a challenging Power Yoga flow to build strength and endurance. Include dynamic sequences such as chair poses to jumping crescents and rising dog. In the evening: Unwind with a yoga nidra session or guided relaxation exercises that deeply relax body and mind, promoting restful sleep and rejuvenation..

Day 6: Strengthen your back​

Morning: Focus on poses that target the back muscles and spine (such as Cat-Cow, Cobra, and Bridge Pose) to relieve tension and improve posture. Evening: Practice gentle twists and forward folds to release tension in the spine. and promotes relaxation. Include poses such as seated twists and forward bends..

Day 7: Full body integration​

Morning: Do a versatile yoga practice that includes a variety of poses to work the entire body. Evening: End the week with a gratitude meditation or journaling practice, reflecting on the benefits of your yoga journey and setting intentions for continued self-care and growth.