Yoga Foundations

Introduction & Assessment

## Introduction & Assessment Ever wonder why athletes, rock climbers, and even NBA players do yoga? It's not just stretching — it's training your body and brain at the same time. Yoga builds balance, flexibility, and focus that carry into every sport and activity you do. Start by taking stock of where you are right now. Can you touch your toes? How long can you hold still? Can you breathe slowly for 30 seconds without fidgeting? Try a few basic poses — Mountain, Child's Pose, and Cat-Cow — just to feel what your body does. No pressure to look perfect. Check out **Yoga with Adriene** on YouTube (totally free) and browse **DoYogaWithMe.com** to see what's coming your way over the next six weeks. You're ready for the next step when you can name three yoga poses and describe what part of the body each one targets.

Foundation Building

## Foundation Building Every great yogi started exactly where you are — wobbly, confused, and probably falling out of Tree Pose. That's completely normal. This week you're building the base: five essential standing poses that every yoga style uses. Practice Mountain Pose, Warrior I, Warrior II, Downward Dog, and Child's Pose. Do them in order, hold each for five slow breaths, and repeat the sequence twice. Focus on your feet — pressing all four corners into the mat gives you a stable foundation. Breathe through your nose the whole time. The **Insight Timer** app (free) has beginner breathing guides that pair perfectly with this. If you want to practice outdoors, **Red Butte Garden** in Salt Lake City hosts free community yoga events in summer — it's a great way to vibe with other beginners. You're ready for the next step when you can move through all five poses without stopping to check instructions.

Skill Development

## Skill Development Time to level up. Now that standing poses feel familiar, you're adding balance poses, seated stretches, and your first backbend. These teach your body to work as a connected system instead of just a bunch of separate muscles. Add Tree Pose, Triangle Pose, Seated Forward Fold, Bridge Pose, and Cobra to your practice. Do your full standing sequence from Week 2, then add these five. Yes, Tree Pose will feel shaky — that's the point. Your core is learning to stabilize you in real time. Use a **yoga block** to modify any pose that feels too intense. **DoYogaWithMe.com** has free intermediate beginner videos that walk through exactly this progression. Aim to practice four days this week, even if sessions are short — consistency beats marathon sessions every time. You're ready for the next step when you can hold Tree Pose on each side for five full breaths without grabbing a wall.

Practice & Refinement

## Practice & Refinement You know the poses — now you're learning to feel them. There's a huge difference between doing a pose and actually being in it. This week is about slowing down, tuning into your breath, and noticing what's happening inside your body while you move. Build a 20-minute flow combining everything you've learned. Transition smoothly between poses rather than stopping and resetting each time. Pay attention to alignment — are your knees tracking over your toes in Warrior II? Is your lower back arching too much in Cobra? Small adjustments make big differences. The **Utah Yoga Teachers Association** lists free community classes around the Salt Lake Valley if you want real-time feedback from an instructor. Try a sunrise practice at **Liberty Park** — early morning yoga outdoors hits different and sets your whole day up right. You're ready for the next step when you can lead yourself through a 15-minute flow from memory, no video needed.

Challenge Mode

## Challenge Mode Here's where it gets interesting. You're ready to try poses that require real strength, coordination, and mental focus — the kind of stuff that makes people stop and watch. Crow Pose (your first arm balance), Wheel Pose, Half Moon, and a seated twist sequence are on deck. These will probably not go perfectly the first time. That's not failure — that's how skill actually develops. Stack your yoga blocks, find a wall to spot yourself in Half Moon, and give each pose a genuine attempt before modifying. **Yoga with Adriene** has a free "Yoga for Core Strength" video that's perfect prep for Crow. For a truly next-level experience, try a meditation session at one of the **Wasatch mountain trailheads** — Millcreek Canyon has spots where 10 minutes of stillness feels like a reset button for your whole nervous system. You're ready for the next step when you can hold Crow Pose for three seconds and flow through your full sequence with deliberate, controlled transitions.

Mastery Demonstration

## Mastery Demonstration You've built a real yoga practice from scratch — now it's time to own it and share it. Teaching what you know is the ultimate test of whether you actually understand something. Design and lead a 20-minute beginner yoga session for a friend, family member, or younger kid who's never tried it before. Walk them through breathing first, then your standing sequence, then two or three of the skill poses you've learned. Use clear cues — "press your back heel into the floor," "breathe out as you fold" — not just pose names. After the session, write or record a short reflection: What did they struggle with? What clicked immediately? What would you change next time? The **U of U Wellness Center** offers free drop-in yoga for students — volunteering to help beginners there is a real-world extension of exactly this skill. You're ready for the next step when you've successfully guided someone through a full beginner session and can explain the purpose of each pose you taught.