Your personal yoga plan, made in one minute

A good yoga plan answers three questions: what to practise, on which days, and what to be careful with. This free plan maker does that in a minute. Choose your main goal, level, time per day, days per week, age group and any health caution, and it builds a weekly schedule from our guided 3D sessions. Every day links straight to its session, so you only need to press play, and each session shows the poses as a moving 3D figure, which is more useful than a yoga plan with pictures.

How the plan maker builds your weekly schedule

There is no guesswork or hidden scoring. The plan follows a few clear rules, so you can see exactly why each session is there:

1. Your goal picks four sessions. Each of the 11 goals has four sessions that suit it, and the plan rotates through them day by day, so you get variety without random changes.
2. Days per week sets the practice days. Choose 3, 5, 6 or 7. Practice days start on Monday; the others become rest days with a short walk and five minutes of Bhramari (humming bee breath).
3. Time per day adds extras. The sessions themselves last 6 to 20 minutes. With 30 minutes a day, the plan adds 10 minutes on the breathing timer; with 45 minutes, it also adds a Yoga Nidra relaxation.
4. Your level adjusts the start. If you are new to yoga, Your First Yoga Session is always included, because it teaches the basic poses the others build on.
5. Age and health cautions change the list (see below), and add a short safety note under your plan.

Your answers are saved in this browser, so the form is filled in when you return. The "Print plan" button turns any plan, such as a yoga plan for beginners, into a printable page for the fridge.

Goals and the sessions they use

For health goals such as diabetes, blood pressure, thyroid, or PCOS and other women's health concerns, yoga supports treatment; it does not replace it. Keep taking your medicine and check your plan with your doctor.

Safety cautions the plan applies

• High blood pressure or a heart condition: Weight Loss Power Flow is removed, and the plan tells you to skip Kapalbhati, Bhastrika, breath holds and headstands, keep every pose gentle and breathe through the nose. Our extra advice: if Surya Namaskar stays in your plan, move slowly and stop if you feel dizzy. See yoga for high blood pressure.
• Pregnancy: the plan switches to Gentle Prenatal Flow, Calm for Anxiety and Stress and Gentle Yoga for Seniors. It reminds you to get your doctor's OK and to avoid deep twists, lying on the belly, strong core work and hot yoga; after 20 weeks, don't lie flat on your back for long.
• Knee pain: a folded blanket under your knees when kneeling, and front knees kept over the ankles in lunges.
• Back injury: slow forward bends and twists, with bent knees in forward folds.
• Age 60+: Gentle Yoga for Seniors comes first, the power flow is removed, and you are told to keep a chair or wall nearby for balance poses.
• Age 13–17: Yoga for Kids joins the rotation, as a light and playful option.

The plan maker cannot see your medical history. If you have had recent surgery, a serious injury, uncontrolled blood pressure, glaucoma or epilepsy, ask your doctor which poses are safe before you begin.

A yoga plan for beginners: sample week

Here is what the plan maker gives for "Just start yoga", new to yoga, 20 minutes a day, 5 days a week. It is a simple weekly yoga schedule for beginners at home, and a basic yoga starter plan for complete beginners:

If three days a week suits you better, the practice days fall on Monday, Tuesday and Wednesday. You can move them to Monday, Wednesday and Friday yourself: spacing them out gives your body time to recover. For more on how to start yoga at home, read yoga for beginners.

Think of the tool as a yoga planner for beginners: it chooses the sessions, and the sessions teach the basics. Teachers looking for yoga plan ideas or a yoga lesson plan for beginners can use the sample week as an outline for a four-class course, or post it as a yoga weekly class schedule.

Turn it into a 30 day yoga challenge

The plan tells you to repeat the same week for four weeks, then make holds about 10 seconds longer. Four weeks is roughly a 30 day yoga challenge, built for your own goal rather than a one-size video series. To make it work:

• Practise at the same time each day, for example before breakfast.
• Track your days in My practice: every finished session adds to your streak and the 12-week calendar.
• In week 3 or 4, switch the player to "Longer holds", or choose one more day per week.
• After 30 days, make a new plan with the next level up.
• For a gentle 30 day chair yoga challenge, choose the 60+ age group and print the plan: a free printable chair yoga plan for seniors, with the chair used for support.

Yoga plans for weight loss, flexibility and stress relief

Weight loss: a yoga plan for weight loss works best with 5–6 days a week and 30 minutes a day, alongside walking and good food. Yoga alone burns fewer calories than running; check your numbers on the yoga calories calculator, and see yoga for weight loss.

Flexibility: choose "Get flexible" with at least 5 days a week. Short daily stretching beats one long weekly session, and warm muscles stretch more safely.

Stress relief and sleep: choose 30 or 45 minutes so the plan adds breathing and Yoga Nidra, which do much of the calming work.

Core and strength: for a yoga plan for strength, core strength or abs, choose "Build strength". It rotates Core Strength, the power flow and balance work. Rest days matter here too.

Daily practice: for a yoga plan for daily practice, choose 7 days. The rotation mixes stronger and gentler sessions, so a daily yoga routine for beginners stays safe.