4 Week Training Schedules

Yoga teaches you to be patient with yourself and your body and to accept yourself and your body at this moment.  Consistent Yoga practice makes you more flexible, more aware, and over time it becomes easier to get into poses that were harder for you (we promise!).  Listen to and respect your body.  Select your pace based on your individual fitness level.

4 Week Training Schedule

Weeks	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	4 sets	8	12	16	20	24	Rest Day
Week 2	24	24	24	24	24	24	Rest Day
Week 3	36	36	36	36	36	36	Rest Day
Week 4	48	48	Rest Day	54	54	54	54 (Aug. 19)

Slow Pace = 3 sets of Sun Salutations @ 55 seconds per set.
Fast Pace = 9 sets of Sun Salutations @ 45 seconds per set.
*For every 12 sets that you perform, keep the first 3 sets at Slow pace & the remaining 9 at Fast pace.

Practice Note:
All the above figures are in Sets. And 1 Set = 2 Rounds. There are twelve poses in the Sun Salutation series, and one set consists of performing two rounds. During the second round, practitioners move the opposite leg from the one involved in movement during the first round.

TIPS

• Do your practices in a clean and well-ventilated space.
• Wear loose comfortable clothing according to the weather.
• Avoid wearing leather belts and excessive jewellery as it restricts the proper flow of prana.
• The best time to do yoga is early in the morning on an empty stomach, however if you are practicing in the evening, give a gap of two hours after light meal & four hours after heavy meal.
• It is advised not to drink water at least half an hour before the practice, however if you feel thirsty during your practice, you can sip some water in between.
• Practice asanas on a Yoga mat as it gives better grip and balance.
• Warm up for 5 to 10 minutes before practicing Sun Salutations and relax for 5 to 10 minutes after a session of 45 minutes to one hour.