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Yoga Practice Progression

A yoga practice that actually happens: the right first style, studio and props, three fixed sessions a week, poses advanced with a teacher's eye, and a route from sun salutations to inversions.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Yoga Practice Progression, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

201

Starter tasks

🏋️ Fitness & Sport

Yoga Practice Progression

Building a consistent yoga practice, advancing poses safely, and exploring styles from vinyasa to yin, at home or in studio classes.

  1. Pre-practice health and injury screen
  2. Choosing a mat, two blocks and a strap
  3. Home practice space by a clear wall
  4. Finding a beginner-friendly studio or online teacher
  5. Six-week foundations course for beginners
  6. Ten-pose baseline photos and notes
  7. Your reasons for practising and a weekly target
  8. Breath basics for moving with the breath
  9. Personal stop rules for pain and strain
  10. Three fixed practice slots each week
  11. Ten-minute minimum daily practice
  12. Yoga practice log
  13. Monthly pose progress check against the baseline
  14. Class booking and membership value routine
  15. Mat and prop care and replacement
  16. Home sequence library of four practices
  17. Quarterly practice review and next focus
  18. Weekly yin or restorative session
  19. Savasana and seated stillness habit
  20. Sun salutations A and B from memory
  21. Standing pose alignment for warriors and triangle
  22. Chaturanga strength from knees down to full
  23. Balance poses from tree to half moon
  24. Pranayama practice with extended exhales and alternate nostril breathing
  25. Crow pose from first lift to a five-breath hold
  26. Sanskrit pose names and common teacher cues
  27. Yoga philosophy reading on the eight limbs
  28. Style sampler month across vinyasa, Iyengar and yin
  29. Studio membership versus online subscription decision
  30. Private lesson for a personal alignment check
  31. Wrist and knee friendly pose variations
  32. Hot yoga decision and heat plan
  33. Filmed practice for teacher feedback
  34. Getting past a practice plateau after the first year
  35. Weekend workshop on inversions or backbends
  36. Thirty-day home practice challenge
  37. Community class on International Day of Yoga
  38. Choosing and preparing for a yoga retreat
  39. Desk yoga breaks for long working days
  40. Chair and gentle yoga for older practitioners
  41. Yoga sessions for runners, cyclists and lifters
  42. Family yoga with children at home
  43. Travel practice for hotel rooms and holidays
  44. Props-first practice for larger or stiffer bodies
  45. Headstand and forearm stand with a teacher
  46. Backbend progression towards full wheel
  47. Advanced arm balances beyond crow
  48. Mysore-style self-practice of the Ashtanga primary series
  49. 200-hour teacher training decision
  50. Teaching a first community class after training

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Pre-practice health and injury screen

Yoga looks gentle, but inversions, deep backbends and hot rooms are not suitable for everyone, and conditions such as glaucoma, uncontrolled blood pressure, a recent operation or a hypermobile joint change what a safe class looks like. Ten minutes with a readiness questionnaire and a list of past injuries tells you what to ask your doctor and what to tell every new teacher.

First tasks

  • Answer a standard pre-exercise readiness questionnaire today
  • List past injuries, operations and current conditions with the year
  • Ask your doctor about inversions and heated classes if anything was flagged
  • Write the two-line summary you will give each new teacher
  • Reread the list and update it with anything new @recurring(yearly)

Choosing a mat, two blocks and a strap

Thin, slippery mats make downward dog feel like a fight with your hands, and without blocks most beginners collapse their chest to reach the floor in triangle or a forward fold. Buying one grippy mat in the right thickness plus two blocks and a strap, before spending on anything else, removes the commonest reasons home sessions feel awkward.

First tasks

  • Write whether you will practise mostly at home or in a studio
  • Compare three mats on grip, thickness and length
  • Buy or borrow two blocks and a strap with a buckle
  • Note the mat's price and purchase date in your practice log

Home practice space by a clear wall

Practice happens far more often when the mat is already down, or one movement away, than when it lives behind the hoover. A clear patch roughly two metres by one, beside a bare stretch of wall for supported poses and later inversions, turns a ten-minute session into something you can start without rearranging furniture.

First tasks

  • Measure a two metre by one metre patch of floor beside a bare wall
  • Move anything breakable out of reach of your arms and legs
  • Find a basket or shelf for the mat and props next to the space
  • Set up a stand so a video sits at eye height from the mat

Make it yours.

Install Yoga Practice Progression, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.