30 Days Structured CurriculumLevel: Intermediate

30-Day Total Body Transformation

The Flagship Progressive Daily Practice for Strength and Suppleness

Instructor: Aria Sterling

5-6 Days / Week Practice

Focus: Flexibility

Buy 30-Day Pass ($12)Or All-Access ($6/mo)Meet Aria Sterling

✓ Standalone Pass: $12 (One-Time, Lifetime Access)•✓ All-Access: $6 / month (Includes All Curriculums)

Comprehensive Milestones

Core Progression & Asana Benchmarks

Develop full-body athletic endurance, multi-plane mobility, and stable joint resilience across 30 days.

Warrior II Virabhadrasana II isometric strength

Milestone 1 • Week 1–2Stance & Lower Body Stamina

Virabhadrasana II Warrior

Forge unshakeable foundation and isometric leg endurance while sharpening mental concentration and breath control.

Extended Triangle Pose Utthita Trikonasana alignment

Milestone 2 • Week 3Lateral Chain & Hamstring Opening

Utthita Trikonasana Triangle

Lengthen spinal obliques, open deep adductors, and improve whole-body balance and geometric alignment.

Bridge Pose Setu Bandha Sarvangasana posterior strength

Milestone 3 • Week 4Posterior Chain Activation

Setu Bandha Bridge Pose

Ignite glute and hamstring power, decompress spinal discs, and open the anterior chest wall.

Curriculum Syllabus

Day-by-Day Training Sequence

Every day builds upon the neuromuscular adaptations of the previous session. Planned rest days ensure joint recovery.

Day 130 Mins Practice

Day 1: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)

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Day 235 Mins Practice

Day 2: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)

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Day 325 Mins Practice

Day 3: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)

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Day 430 Mins Practice

Day 4: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)

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Day 535 Mins Practice

Day 5: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (60s)

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Day 625 Mins Practice

Day 6: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Plank Pose (30s)Chair Pose (30s)Corpse Pose (60s)Crow Pose (25s)Downward-Facing Dog (35s)

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Day 7Active Rest

Day 7: Rest & Integration

Nervous System Reset & Meditation

Day 835 Mins Practice

Day 8: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)

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Day 925 Mins Practice

Day 9: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)

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Day 1030 Mins Practice

Day 10: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)

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Day 1135 Mins Practice

Day 11: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)

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Day 1225 Mins Practice

Day 12: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)

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Day 1330 Mins Practice

Day 13: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (60s)

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Day 14Active Rest

Day 14: Rest & Integration

Nervous System Reset & Meditation

Day 1525 Mins Practice

Day 15: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Corpse Pose (60s)Crow Pose (25s)Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)

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Day 1630 Mins Practice

Day 16: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)

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Day 1735 Mins Practice

Day 17: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)

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Day 1825 Mins Practice

Day 18: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)

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Day 1930 Mins Practice

Day 19: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)

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Day 2035 Mins Practice

Day 20: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)

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Day 21Active Rest

Day 21: Rest & Integration

Nervous System Reset & Meditation

Day 2230 Mins Practice

Day 22: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Plank Pose (30s)Chair Pose (30s)Corpse Pose (60s)Crow Pose (25s)Downward-Facing Dog (35s)

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Day 2335 Mins Practice

Day 23: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Corpse Pose (60s)Crow Pose (25s)Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)

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Day 2425 Mins Practice

Day 24: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)

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Day 2530 Mins Practice

Day 25: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Extended Triangle Pose (35s)Cobra Pose (25s)Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)

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Day 2635 Mins Practice

Day 26: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Child's Pose (45s)Tree Pose (30s)Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)

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Day 2725 Mins Practice

Day 27: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Half Pigeon Pose (45s)Cat-Cow Flow (40s)Bridge Pose (30s)Seated Forward Bend (40s)Low Lunge (30s)

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Day 28Active Rest

Day 28: Rest & Integration

Nervous System Reset & Meditation

Day 2935 Mins Practice

Day 29: Core Strength & Alignment

Shoulder Stability & Pelvic Floor

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (60s)

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Day 3025 Mins Practice

Day 30: Deep Flexibility & Flow

Hamstring, Groin & Spine Extension

Plank Pose (30s)Chair Pose (30s)Corpse Pose (60s)Crow Pose (25s)Downward-Facing Dog (35s)

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