7 Days Structured CurriculumLevel: Beginner
7-Day Beginner Foundation
Move Better, Breathe Deeper: Your Complete Starting Point
Instructor: Elena Vance
5-6 Days / Week Practice
Focus: Foundation
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 120 Mins Practice
Full Body Introduction
Spine & Foundational Alignment
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)
Day 220 Mins Practice
Mobility & Hip Openers
Gentle Joint Mobilization
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)
Day 325 Mins Practice
Flexibility & Posture
Hamstrings & Upper Back
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)
Day 418 Mins Practice
Recovery & Restorative
Breathwork & Nervous System
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)
Day 522 Mins Practice
Strength & Balance
Standing Warriors & Core
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)
Day 620 Mins Practice
Balance & Focus
Center of Gravity & Drishti
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)
Day 728 Mins Practice
Full Body Flow
Continuous Vinyasa Sequence
Downward-Facing Dog (35s)Warrior II (30s)Extended Triangle Pose (35s)Cobra Pose (25s)