A One Week Beginner Yoga Schedule For Stress Reduction

Stress reduction is not optional. Here’s your invitation to make it a priority.

By: Rebecca Jacobs

Yoga, the stress-busting exercise that seemingly does it all. Whether you’re looking to reduce stress and anxiety, sculpt long and lean muscles, get grounded and balanced, or improve your posture and flexibility, turn to yoga — the all-encompassing self-care practice for support. While yoga is a mind-body exercise, it happens to be especially effective for reducing stress. And considering more than one-third of Americans feel stressed on a daily basis, it’s safe to say this practice is needed!  

And good news — no matter if you’re a yogi pro or brand new to yoga, you can benefit all the same from these stress-busting benefits! So, grab your mat and a cute pair of yoga pants. Ahead, we’re sharing a one-week beginner yoga schedule specifically for stress reduction. 

Here’s your one-week yoga schedule to beat stress. 

Roll Out Your Mat, and Get Your Namaste On

Day #1 Get Grounded

If you’ve got a full to-do list and a busy week ahead, the best thing you can do is start the week off with some restorative yoga. Restorative yoga immediately benefits our nervous system by helping shift our body out of a stressed, sympathetic state into a calming rest-and-digest parasympathetic state. Simply put, it helps put you into a calmer state of mind, amongst all the chaos. You’ll have a chance to get another restorative practice in at the end of the week as well, so test it out as you get your week started. When you try it the second time, you can see which poses felt best for you.

Need some guidance with your practice? Try our FitOn Yin Yoga Bliss class with Vytas. 

Day #2 Amp Things up With a Power Yoga Practice

Now that you centered your mind and body with some restorative yoga, it’s time to amp it up. While yoga is relaxing, it doesn’t mean you can’t get in a good workout (or torch some major calories). 

Do a yoga practice that works up a sweat today! Try a FitOn yoga sculpt or power flow class to get the blood flowing, like this Cardio Yoga Fusion flow with Sydney Belina.

Day #3 Stretch it Out

After your power yoga yesterday, get stretchy today with a FitOn yoga stretch class.

Not only will this help you calm and center your mind, but an active recovery day will benefit your body in so many ways. Stretching is key to helping reduce the risk of injury and boosting mobility for optimal fitness results. 

So, take it easy and give your body some love with this Flow & Stretch class — your body (and mind!) will thank you.

RELATED: This is What Happens to Your Body When You Do Yoga

Day #4 Pause & Meditate

Today, take the day off from yoga, and just meditate. Similar to yoga, meditation is a great way to calm the mind and feel connected to your breath. But, by removing the physical aspect of the practice, meditation allows us to dive inward and connect with ourselves on a deeper level. And because breathwork is such a vital part of yoga, learning how to take long and cleansing breaths will only benefit your practice! Deep breathing also helps calm the nervous system during times of stress as well. 

Try this 10 Breaths to Manage Stress meditation with DeAndre Sinette. You’ll be amazed at what a simple six minutes of breathing can do for your mind, body, and stress levels!

Day #5 Add More Power

Now that you have done one power yoga routine, try adding a little more power to your yoga practice today. Maybe this means trying a new challenging pose or staying in chair pose a little longer. Challenge yourself a little more today while reminding yourself to stay connected to your breath. 

Press play on this Taking Flight Power Yoga with DeAndre Sinette for a total body flow that will challenge you in an approachable way! Who knows, maybe today will be the day you give that crow pose a try!

Day #6 Yoga Core

A great way to reduce stress while toning your core is to do yoga plus core combined, which obviously makes a lot of sense. Plus, there’s more to a strong core than six-pack abs! It’s a crucial part of your yoga practice that helps enhance posture, stability, strength, and balance while also helping to reduce the risk of injury. 

Try this FitOn yoga Core Flow class with Vytas to strengthen, tone, and center your mind while you breathe and build strength.

Day #7 End Your Week With Restorative Yoga

Just like how you started your week, end your week with another restorative yoga practice. This will help calm and center your mind after a long and busy week and set you up for success for the week ahead.

This Gentle Twists full-body flow with Kenta Seki is the perfect way to wind down the week and soothe your body and mind. 

Adding Yoga To Your Fitness Routine

If you’re looking for a new challenge to combat stress while also building strength, yoga may be your new go-to. Start off with this one-week yoga schedule to help get you started. The best part? You can do this at home without having to step foot in a gym.  

Need a little help with your yoga routine? Press play on a FitOn yoga workout. You’ll be guided through a yoga practice and leave your mat feeling way better than before you started.