Printable 7-Day Yoga Plan
This one-page sheet is for beginners who want a simple weekly yoga routine. It lays out 7 days in a table with columns for Day, Focus, Poses, and Time. The rows include Breath and posture with Easy seated, Mountain, and Corpse for 10 minutes; Spine with Cat-cow, Cobra, and Child’s pose for 10 minutes; and Legs with Chair, Warrior I, and Warrior II for 12 minutes.
Free printable · PDF
- 1 page
- US Letter — choose “Fit to page” for A4
- PDF, 60 KB
Free for personal, family and classroom use.
Use it as a week plan, track each day’s practice, or keep it beside a mat as a quick guide. Follow the listed focus areas and poses in order, then repeat the plan in the next week or swap in your own pace while keeping the same structure.
Good for
- Daily beginner yoga practice
- Weekly routine planning
- Quick pose reference
Tip: Print on Letter paper and keep it near your mat for easy daily follow-through.
6 files · PDF, DOCX, XLSX
Get every sheet: Yoga Pose Chart Pack
This sheet plus 5 more in one download, with the editable Word and Excel files. Printable yoga chart with 18 illustrated poses, pose cards with Sanskrit names and cues, morning and evening sequences, a 7-day beginner plan and a practice log.
$6.00 USD, one-time 6 files · about $1.00 each
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Printable Yoga Pose Chart
Printable Yoga Pose Cards
Printable Morning Yoga Flow Chart
Printable Evening Yoga Sequence Chart
Printable Yoga Practice Log