Do you plan your workouts?
I often do. This way, I can make sure I'm packing enough endurance and strength-building training in between my chill yoga sessions.
Plus, it's always handy (and even motivating) to see your schedule before your eyes instead of just keeping it in your head. (I just find it too easy to trick myself thinking that some 20-minute light stretching is actually helping me build muscle 😊)
So, while planning my home yoga practice for the coming weeks, I've decided to go the extra mile and turn it into a clickable yoga calendar that you guys can also use for your at-home yoga workouts.
Besides, with the outbreak of coronavirus COVID-19, many yoga studios and gyms have temporarily closed down, leaving us no chance but to ramp up that home yoga practice.
So get your free yoga workout calendar below and scroll down to read everything you need to know before you start practicing.
Table of Contents
The yoga workout calendar is a carefully curated collection of free online yoga videos and yoga printables that you can watch and follow from the comfort of your home.
With this calendar, I aimed to take all the guesswork from your yoga workouts planning and offer you a well-balanced daily yoga schedule.
You'll explore different yoga teachers and their learning styles and hopefully discover someone you like and whose workouts you want to stick to.
By the way, I once used a similar yoga workout schedule to build a habit of daily yoga. I sincerely hope this calendar can help you bring more consistency into your practice, too.
This printable yoga calendar is best suited for healthy and experienced beginner & intermediate level yogis.
While I'm talking about the level here, I don't mean whether you can get into Crow or Headstand. When I say "experienced beginners and intermediate level yogis" I mean those who have the foundational knowledge of yoga poses and the rules of alignment.
Some of the suggested online yoga videos go at a faster pace, and some are aimed at intermediate students. So to stay safe and avoid injury, you should be able to know how to modify poses to your level.
This workout calendar is probably not for you if:
This yoga workout calendar features 4 weeks of free online yoga videos and yoga routines from a variety of yoga instructors.
The downloadable pdf is interactive. Each square in the calendar is a hyperlink. Simply click on it, it will take you to the Youtube video or a yoga routine printable.
You can also print out your calendar to mark the date in the top left corner or just track what yoga classes you've finished.
Squares marked as rest days are an opportunity to get some well-deserved break from the physical side of yoga.
Rest is important, but make sure you're still active on that day. Anything counts – a short walk outside, light stretch, active games with your kids, even vacuum cleaning.
You're also welcome to add a few minutes of meditation after every yoga class if that's in your practice. If you've never meditated but want to try, check out this easy beginner's guide to meditation.
This calendar is based on CDC exercise recommendations for healthy adults.
Mainly, that adults need at least 150 minutes of moderate-intensity aerobic activity (2 hours and 30 minutes) AND at least two days of muscle-strengthening training per week.
Now, it does sound a lot, but the good news is that anything that gets your body moving throughout the week adds up to your minimum required activity level.
Walking the dog, brisk walking, even doing chores around the house.Also, the more you move during the week, the bigger the benefits you reap.
This particular calendar is created for yogis who only do yoga for fitness, which is why there's a yoga class almost every single day.
The classes are arranged to alternate between tougher workout days (that focus on building endurance and strength) and softer yoga sessions (for stress relief, mobility, and flexibility). This way, you can give your muscles (and yourself) time to recover properly.
If you do any kind of training in addition to yoga (gym, bodyweight exercises, jogging, aerobics, swimming), feel free to substitute one or two yoga days for the activity of your choice.
So, if, for example, you're a runner, replace the yoga days labeled as "Yoga Cardio," "Cardio Burn," "Fat Burning Yoga," "Yoga HIIT Workout" with running sessions. If you do bodyweight exercises or lift, substitute "Power Yoga" and "Strength Yoga" with lifting.
You can also do your workout on "easier" yoga days reserved for stretching and mobility such as "Motion is Lotion," "Yin Yoga," "Deep Stretch Yoga," and the like and do the yoga session afterward. Just make sure you're not exhausting your muscles.
You know your schedule better than I do, so feel free to make the necessary changes.
I planned this yoga class calendar according to my own preferences. When I'm very busy, I enjoy doing short yoga sessions several times throughout the day: one in the morning, in the afternoon, and sometimes before sleep. So, I've also included two days when you can try doing yoga in short chunks.
If the yoga instructor in the video is standing on their head, it doesn't mean that you should.
Yoga teachers on Youtube can't please everyone. So with at-home yoga practice, you need to be ready to modify poses and pace to your level.
Sometimes it means skipping some postures, sometimes taking a resting pose while the class keeps going, sometimes pausing or rewinding the video.
I know you're busy. I also know it can be tough to find 40 minutes for yourself during some days. But the beauty of home yoga practice is that you can stop or pause the class any time.
Don't worry if you had a 60-minute class planned, but managed to do only 20 minutes of it. As cheesy as it sounds, the most important thing is that you showed up.
Most of the classes in the yoga calendar don't use any props, but if you have some blocks, a strap, or a bolster at home, use it!
Even more, got small dumbbells lying around? Utilize them for your yoga practice.
Yoga is all about listening to yourself and what your body is telling you. If you can't breathe, back off. If you feel painful sensations in the pose, try its simpler variation. If you feel dizzy and exhausted, stop the class and finish it later or next time.
You're responsible for your well-being, so stay humble and stay in control.
CDC exercise recommendations for adults: https://www.cdc.gov/physicalactivity/basics/index.htm
See how much activity you’re getting in a week (and make a plan for your future activities): https://health.gov/MoveYourWay/Activity-Planner/
Did you like the yoga calendar? Share your thoughts in the comments below!