30-day beginner program
Thirty printed days. Each day uses a routine from this site, with the pose order, hold times, and cues.
The 30-day program is a printed month of routines that already exist on this site. Week one follows the 7-day path. The later weeks use the five, ten, and twenty minute practices for mornings, backs, desks, stress, and sleep. A few days repeat an earlier routine and ask you to notice one thing, such as whether you paused or whether you used a modification.
Each pose line in the file includes the Sanskrit name, the seconds from the timer, the routine cue, and a setup line from the pose page. That is the same information as the website, set in a page you can leave on the floor. It is not a new sequence and not a video. There is no coach in the PDF.
Use it as a plan when you do not want a browser open. If a day is too much, do the shorter routine it names, or stop. The file does not know whether you are pregnant, injured, or dealing with back pain. Consult a doctor before you use it for any of those reasons. Sharp pain is a reason to close the page and get care. The medical disclaimer on the site covers this file too.
The program is one of the five practice PDFs. It is also inside the complete bundle. The word search book and the coloring book are not included. Preview images on the product page are the first pages of the PDF, so you can see the type and the day layout before you buy.
$19
Week one follows the 7-day path. The weeks after use the 5, 10, and 20 minute practices for mornings, backs, desks, stress, and sleep. A few days repeat an earlier routine and ask you to notice one thing. Every pose line includes the Sanskrit name, the seconds from the timer, the routine cue, and a setup line from the pose page. This is a plan you can follow away from the browser. It is not a live class and it is not medical care.
58 pages in the file you receive.
This file is also in the complete practice bundle for $29. The five practice files are $61 if bought separately.
Pages from the PDF
These images are the first pages of the file, rendered from the PDF itself.
The poses and routines in these files are also free on the site. This is movement education, not medical care. Read the terms for how downloads and refunds work once checkout is open.