Yoga Practice Curriculum
🧘♂️ ASANA–PRANAYAMA–MEDITATION CURRICULUM (8 Weeks → 1 Year)
Perfect for beginner to serious practitioner. A structured, progressive path to deepen your yoga practice.
🟢 PHASE 1 — FOUNDATION (Weeks 1–8)
Focus: Build a strong foundation with basic postures, breath awareness, and meditation basics.
Asana Practice
Learn fundamental standing and restorative postures to build strength, balance, and awareness.
- Tadasana - Mountain pose (foundation of all standing poses)
- Vrikshasana - Tree pose (balance and focus)
- Trikonasana - Triangle pose (strength and flexibility)
- Bhujangasana - Cobra pose (back strength and spinal awareness)
- Setu Bandhasana - Bridge pose (chest opening and hamstring stretch)
- Balasana - Child's pose (rest and restoration)
- Marjari–Bitilasana - Cat-Cow flow (spinal mobility and coordination)
Schedule: 3 days/week × 20–30 minutes
Tips: Focus on alignment, breath coordination, and building awareness of body sensations.
Pranayama Practice
Develop basic breath awareness and control to calm the mind and prepare for deeper practices.
- Basic breath awareness - Observe natural breathing patterns
- Equal breathing (4–4) - Equal inhale/exhale duration
- Ujjayi (light) - Gentle ocean breath with slight throat constriction
Schedule: 5–7 minutes daily
Tips: Practice in a comfortable seated position. Keep it gentle and natural.
Meditation Practice
Establish a daily meditation routine to develop mental clarity and inner peace.
- Breath watching - Focus attention on the breath
- 5–10 minutes, no goals - Simply observe without judgment
- Use mantra if mind wanders - Gentle redirection when distracted
Schedule: Daily practice
Tips: Sit comfortably with spine straight. Be patient with yourself as the mind settles.
🟡 PHASE 2 — DEVELOPMENT (Months 3–6)
Focus: Expand your practice with dynamic sequences, deeper breathing techniques, and extended meditation.
Asana Practice
Incorporate flowing sequences and more challenging postures to build endurance and flexibility.
- Surya Namaskar (4–8 rounds) - Sun salutation sequence
- Virabhadrasana I & II - Warrior poses (strength and stability)
- Adho Mukha Svanasana - Downward dog (full-body stretch)
- Paschimottanasana - Seated forward bend (hamstring and back flexibility)
- Ardha Matsyendrasana - Seated spinal twist (detoxification and spinal mobility)
Schedule: 40 minutes/session × 4 days/week
Tips: Link breath with movement. Build heat through consistent practice.
Pranayama Practice
Refine breath control with alternate nostril breathing and humming techniques.
- Nadi Shodhana - Alternate nostril breathing for balance
- Ujjayi - Victorious breath with sound
- Bhramari - Bee breath for calming the mind
Schedule: 10–12 minutes daily
Tips: Practice on an empty stomach. Use right thumb for right nostril, ring finger for left.
Meditation Practice
Deepen concentration with mantra and body awareness techniques.
- Breath + mantra - Combine breath awareness with sacred sound
- Body scan - Systematic awareness of body sensations
- 12–15 minutes - Extended sitting practice
Schedule: Daily practice
Tips: Choose a simple mantra like "Om" or "So Hum". Scan from toes to crown.
🔵 PHASE 3 — ADVANCED PRACTICE (Months 6–12)
Focus: Master inversion and backbend practices, advanced pranayama, and deeper meditative states.
Asana Practice
Challenge yourself with inversions, deep backbends, and complex sequences.
- Padmasana (or half) - Lotus pose for seated meditation
- Sarvangasana - Shoulder stand (thyroid stimulation and inversion benefits)
- Halasana - Plow pose (spinal flexibility and nervous system calm)
- Dhanurasana - Bow pose (back strength and heart opening)
- Advanced standing sequences - Complex flows combining multiple poses
Schedule: 50–60 minutes/day × 5 days/week
Tips: Always warm up properly. Use props for support when needed.
Pranayama Practice
Master advanced breathing techniques with retention and forceful practices.
- Kapalbhati (light) - Skull-shining breath for purification
- Alternate nostril with ratios (4–2–6–2) - Inhale 4, hold 2, exhale 6, hold 2
- Ujjayi deep - Powerful victorious breath
- Bhastrika (moderate) - Bellows breath for energy
Schedule: 15–20 minutes daily
Tips: Never force the breath. Stop if you feel dizzy or uncomfortable.
Meditation Practice
Cultivate single-pointed concentration and witness consciousness.
- Dharana on breath - One-pointed focus on breathing
- Om meditation - Deep resonance with universal sound
- Witness consciousness - Observe thoughts without attachment
- 20–30 minutes daily - Extended practice for deeper states
Schedule: Daily practice
Tips: Find a quiet space. Use a timer to avoid clock-watching.
🟣 PHASE 4 — MASTERY (Year 1 → Year 3)
Focus: Integrate all aspects of practice into a seamless, lifelong sadhana.
Asana Practice
Move beyond individual poses into integrated, mindful movement.
- Full Hatha sequence - Complete traditional practice
- Bandhas integrated - Energy locks in all poses
- Slow, mindful movement - Awareness in every action
Schedule: 60–90 minutes daily
Tips: Practice becomes meditation in motion. Quality over quantity.
Pranayama Practice
Refine subtle breath control and internal energy awareness.
- Advanced Nadi Shodhana ratios - Complex breath ratios for purification
- Retention practices - Extended breath holding with awareness
- Subtle internal breath - Barely perceptible, deeply refined breathing
Schedule: 20–30 minutes daily
Tips: Work with an experienced teacher for advanced practices.
Meditation Practice
Cultivate unbroken awareness and non-dual states of consciousness.
- Dhyana (unbroken flow) - Continuous meditative absorption
- Non-dual witnessing - Beyond subject-object duality
- Deep silence training - Abiding in pure awareness
Schedule: 30–60 minutes daily
Tips: This level requires dedication and often guidance from a realized teacher.
🧑🏫 Practice Guidelines
General Tips
- Practice on an empty stomach (2-3 hours after eating)
- Create a dedicated space for your practice
- Start and end with a few minutes of relaxation
- Be consistent rather than intense
- Listen to your body and modify as needed
When to Seek Guidance
- If you have injuries or medical conditions
- Before starting advanced pranayama
- When experiencing strong physical sensations
- If you want to deepen your understanding
- For personalized practice adjustments
Progress Tracking
- Maintain a practice journal
- Note physical and mental changes
- Track consistency and duration
- Observe energy levels and emotional balance
- Celebrate small improvements