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90-Day Complete Mind-Body Mastery — 90-Day Online Yoga Curriculum guided by Aria Sterling
90 Days Structured CurriculumLevel: All Levels

90-Day Complete Mind-Body Mastery

The Comprehensive Holistic Academy: Strength, Flexibility, Breath & Stillness

Instructor: Aria Sterling
5-6 Days / Week Practice
Focus: Mastery
Buy 90-Day Pass ($29)Or All-Access ($6/mo)Meet Aria Sterling
✓ Standalone Pass: $29 (One-Time, Lifetime Access)•✓ All-Access: $6 / month (Includes All Curriculums)
Architectural Progression

Three Somatic Phases to Complete Mastery

A structured evolution moving from physical spinal alignment to deep fascial lengthening and nervous system stillness.

Phase 1: Foundation & Dynamic Alignment — Natarajasana Pose
Phase 1 • Days 1–30Spine, Joint & Grounding

Foundation & Structural Symmetry

Build bone-stacking postural habits, open tight hip capsules, and master rhythmic breath pacing with Natarajasana dancer balance.

Phase 2: Deep Somatic Flexibility — King Pigeon Pose
Phase 2 • Days 31–60Thoracic Opening & Mobility

Deep Myofascial Flexibility

Safely decompress the lumbar spine, elongate posterior chains, and unlock advanced restorative postures like King Pigeon and heart openers.

Phase 3: Breathwork & Mindful Stillness — Padmasana Meditation
Phase 3 • Days 61–90Pranayama & Neural Stillness

Holistic Somatic Integration

Calm the sympathetic nervous system with classical pranayama, sustained meditative endurance, and full-body neuromuscular harmony.

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: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)
Unlock Session
Day 230 Mins Practice

Day 2: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)
Unlock Session
Day 330 Mins Practice

Day 3: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)
Unlock Session
Day 430 Mins Practice

Day 4: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)
Unlock Session
Day 530 Mins Practice

Day 5: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)
Unlock Session
Day 630 Mins Practice

Day 6: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)
Unlock Session
Day 7Active Rest

Day 7: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 830 Mins Practice

Day 8: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)
Unlock Session
Day 930 Mins Practice

Day 9: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)
Unlock Session
Day 1030 Mins Practice

Day 10: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)
Unlock Session
Day 1130 Mins Practice

Day 11: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)
Unlock Session
Day 1230 Mins Practice

Day 12: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)
Unlock Session
Day 1330 Mins Practice

Day 13: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)
Unlock Session
Day 14Active Rest

Day 14: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 1530 Mins Practice

Day 15: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)
Unlock Session
Day 1630 Mins Practice

Day 16: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)
Unlock Session
Day 1730 Mins Practice

Day 17: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)
Unlock Session
Day 1830 Mins Practice

Day 18: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)
Unlock Session
Day 1930 Mins Practice

Day 19: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)
Unlock Session
Day 2030 Mins Practice

Day 20: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)
Unlock Session
Day 21Active Rest

Day 21: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 2230 Mins Practice

Day 22: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)
Unlock Session
Day 2330 Mins Practice

Day 23: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)
Unlock Session
Day 2430 Mins Practice

Day 24: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)
Unlock Session
Day 2530 Mins Practice

Day 25: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)
Unlock Session
Day 2630 Mins Practice

Day 26: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)
Unlock Session
Day 2730 Mins Practice

Day 27: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)
Unlock Session
Day 28Active Rest

Day 28: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 2930 Mins Practice

Day 29: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)
Unlock Session
Day 3030 Mins Practice

Day 30: Complete Practice Phase 1

Tri-Planar Movement & Asana Flow

Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)
Unlock Session
Day 3130 Mins Practice

Day 31: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)
Unlock Session
Day 3230 Mins Practice

Day 32: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)
Unlock Session
Day 3330 Mins Practice

Day 33: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)
Unlock Session
Day 3430 Mins Practice

Day 34: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)
Unlock Session
Day 35Active Rest

Day 35: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 3630 Mins Practice

Day 36: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)
Unlock Session
Day 3730 Mins Practice

Day 37: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)
Unlock Session
Day 3830 Mins Practice

Day 38: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)
Unlock Session
Day 3930 Mins Practice

Day 39: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)
Unlock Session
Day 4030 Mins Practice

Day 40: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)
Unlock Session
Day 4130 Mins Practice

Day 41: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)
Unlock Session
Day 42Active Rest

Day 42: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 4330 Mins Practice

Day 43: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)
Unlock Session
Day 4430 Mins Practice

Day 44: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)
Unlock Session
Day 4530 Mins Practice

Day 45: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)
Unlock Session
Day 4630 Mins Practice

Day 46: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)
Unlock Session
Day 4730 Mins Practice

Day 47: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)
Unlock Session
Day 4830 Mins Practice

Day 48: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)
Unlock Session
Day 49Active Rest

Day 49: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 5030 Mins Practice

Day 50: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)
Unlock Session
Day 5130 Mins Practice

Day 51: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)
Unlock Session
Day 5230 Mins Practice

Day 52: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)
Unlock Session
Day 5330 Mins Practice

Day 53: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)
Unlock Session
Day 5430 Mins Practice

Day 54: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)
Unlock Session
Day 5530 Mins Practice

Day 55: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)
Unlock Session
Day 56Active Rest

Day 56: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 5730 Mins Practice

Day 57: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)
Unlock Session
Day 5830 Mins Practice

Day 58: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)
Unlock Session
Day 5930 Mins Practice

Day 59: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)
Unlock Session
Day 6030 Mins Practice

Day 60: Complete Practice Phase 2

Tri-Planar Movement & Asana Flow

Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)
Unlock Session
Day 6130 Mins Practice

Day 61: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)
Unlock Session
Day 6230 Mins Practice

Day 62: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)
Unlock Session
Day 63Active Rest

Day 63: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 6430 Mins Practice

Day 64: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)
Unlock Session
Day 6530 Mins Practice

Day 65: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)
Unlock Session
Day 6630 Mins Practice

Day 66: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)
Unlock Session
Day 6730 Mins Practice

Day 67: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)
Unlock Session
Day 6830 Mins Practice

Day 68: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)
Unlock Session
Day 6930 Mins Practice

Day 69: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)
Unlock Session
Day 70Active Rest

Day 70: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 7130 Mins Practice

Day 71: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)
Unlock Session
Day 7230 Mins Practice

Day 72: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)
Unlock Session
Day 7330 Mins Practice

Day 73: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)
Unlock Session
Day 7430 Mins Practice

Day 74: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)
Unlock Session
Day 7530 Mins Practice

Day 75: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)
Unlock Session
Day 7630 Mins Practice

Day 76: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)
Unlock Session
Day 77Active Rest

Day 77: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 7830 Mins Practice

Day 78: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Crow Pose (30s)Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)
Unlock Session
Day 7930 Mins Practice

Day 79: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Extended Triangle Pose (30s)Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)
Unlock Session
Day 8030 Mins Practice

Day 80: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Downward-Facing Dog (30s)Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)
Unlock Session
Day 8130 Mins Practice

Day 81: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Warrior II (30s)Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)
Unlock Session
Day 8230 Mins Practice

Day 82: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Cobra Pose (30s)Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)
Unlock Session
Day 8330 Mins Practice

Day 83: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Child's Pose (30s)Tree Pose (30s)Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)
Unlock Session
Day 84Active Rest

Day 84: Sabbath of Stillness

Restorative Yin & Mindful Breath

Day 8530 Mins Practice

Day 85: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Half Pigeon Pose (30s)Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)
Unlock Session
Day 8630 Mins Practice

Day 86: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Cat-Cow Flow (30s)Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)
Unlock Session
Day 8730 Mins Practice

Day 87: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Bridge Pose (30s)Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)
Unlock Session
Day 8830 Mins Practice

Day 88: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Seated Forward Bend (30s)Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)
Unlock Session
Day 8930 Mins Practice

Day 89: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Low Lunge (30s)Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)
Unlock Session
Day 9030 Mins Practice

Day 90: Complete Practice Phase 3

Tri-Planar Movement & Asana Flow

Warrior I (30s)Plank Pose (30s)Chair Pose (30s)Corpse Pose (30s)Crow Pose (30s)
Unlock Session