Personal Yoga Practice Plan
7-Day Yoga Routine
Each day includes a warm-up, 5 asanas (poses), and ends with breathing (pranayama)
practice.
Day 1: Foundation and Grounding
• Tadasana (Mountain Pose)
Steps: Stand with feet together, arms at sides. Inhale and raise arms overhead. Stretch
up.
Benefits: Improves posture, balance, and concentration.
• Vrikshasana (Tree Pose)
Steps: Shift weight to one foot, place the other on your inner thigh, hands in namaste.
Benefits: Enhances balance and mental focus.
• Adho Mukha Svanasana (Downward Dog)
Steps: From hands and knees, lift hips to form an inverted 'V'.
Benefits: Stretches whole body, energizes the mind.
• Bhujangasana (Cobra Pose)
Steps: Lie on stomach, hands under shoulders, lift chest.
Benefits: Strengthens spine, relieves stress.
• Balasana (Child's Pose)
Steps: Kneel, sit on heels, bend forward, arms extended.
Benefits: Calms the mind, relieves fatigue.
• Anulom Vilom (Alternate Nostril Breathing)
Steps: Calms the nervous system, helps with anxiety and improves sleep.
Day 2: Flexibility and Flow
• Trikonasana (Triangle Pose)
• Paschimottanasana (Seated Forward Bend)
• Utkatasana (Chair Pose)
• Setu Bandhasana (Bridge Pose)
• Shavasana (Corpse Pose)
• Bhramari (Bee Breath)
Steps: Reduces anger, tension, and high blood pressure.
Day 3: Core Strength
• Navasana (Boat Pose)
• Phalakasana (Plank Pose)
• Ardha Matsyendrasana (Half Spinal Twist)
• Marjaryasana-Bitilasana (Cat-Cow Pose)
• Savasana
• Anulom Vilom
Day 4: Heart Opening
• Ustrasana (Camel Pose)
• Bhujangasana (Cobra Pose)
• Matsyasana (Fish Pose)
• Bridge Pose
• Child’s Pose
• Bhramari
Day 5: Balance and Stability
• Tree Pose
• Warrior II (Virabhadrasana II)
• Eagle Pose (Garudasana)
• Half Moon Pose
• Tadasana
• Anulom Vilom
Day 6: Detox and Twists
• Revolved Triangle Pose
• Seated Twist (Ardha Matsyendrasana)
• Downward Dog
• Bridge Pose
• Child’s Pose
• Bhramari
Day 7: Relaxation and Reflection
• Cat-Cow Pose
• Seated Forward Bend
• Supine Twist
• Happy Baby Pose
• Shavasana
• Anulom Vilom & Bhramari
Breathing Techniques and Their Daily Uses
1. Anulom Vilom (Alternate Nostril Breathing)
- Use: Calms the mind, improves focus before study or exams, balances left-right brain
functions.
2. Bhramari (Bee Breath)
- Use: Reduces stress and mental fatigue; useful before bedtime or during emotional
stress.
Reflection Assignment
Personal Experience After 7 Days of Yoga
Over the past week, practicing yoga has brought noticeable positive changes in my daily
life. At first, I struggled with flexibility and focus during the asanas, but by the third day,
my body started to feel more open and relaxed. My favorite poses were the Cobra Pose
and Tree Pose — they helped strengthen my back and improve my balance.
The breathing techniques, especially Anulom Vilom, were incredibly effective in calming
my thoughts. I began using it before studying, and it helped reduce distractions and
improved my concentration. Practicing Bhramari at night made it easier for me to fall
asleep peacefully.
Stress, which usually affects me during school deadlines, felt more manageable. Yoga
created a peaceful space each morning that set a positive tone for the day. I also felt
more energized and less fatigued, even after a long school day.
How Yoga Helped Me:
• Stress Management: Reduced anxiety and tension, felt mentally clearer.
• Focus: Better attention span during study time.
• Physical Activity: Gained strength and flexibility, with less body stiffness.
