Yoga Workout Plan

Relax and Stretch: Yoga VR Workout Plan

This plan is for the days you want to move, breathe, and feel better without turning your living room into a war zone. Expect flexibility, joint-friendly strength, and a calmer nervous system over time.

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Best for: beginners, anyone easing back into movement, or people who want low-impact recovery days that still feel productive.
This is a generic plan: pick any yoga / mobility / mindfulness-friendly VR experience you enjoy. If a session feels like too much, scale down the duration first. Your consistency matters more than your heroics.

Beginner Plan

3 days/week 15–25 min Low intensity
Weekly Schedule
  • Monday 15–20 min gentle yoga + breath focus (mobility over difficulty).
  • Wednesday 15–25 min stretching + balance (hips/hamstrings/upper back).
  • Friday 10–15 min guided relaxation + 5–10 min easy stretching.
Works well with (optional)
  • Supernatural — guided flow + calm coaching.
  • FitXR — mobility / stretch-friendly sessions.
  • TRIPP — breathing, relaxation, recovery vibes.
Progress Hint
  • When this feels easy, add 5 minutes to Monday or move up to the Intermediate plan.

Intermediate Plan

3–4 days/week 20–35 min Moderate
Weekly Schedule
  • Monday 20–30 min flow yoga (smooth transitions, steady breath).
  • Wednesday 25–35 min flexibility + balance (single-leg stability, spinal mobility).
  • Friday 15–25 min mindfulness + long-hold stretching (down-regulate, recover).
  • Optional Sunday 10–20 min “reset session” if you feel stiff or stressed.
Works well with (optional)
  • Supernatural — longer flows + consistency-friendly.
  • FitXR — balance/mobility sessions when you want structure.
  • TRIPP — breathwork and nervous system reset.
Progress Hint
  • If you’re finishing all 3 main sessions weekly, either add the Optional Sunday or increase one session by 5–10 minutes.

Advanced Plan

4 days/week 30–45 min Higher volume
Weekly Schedule
  • Monday 30–40 min power/flow yoga (controlled effort, not rushed).
  • Tuesday 20–30 min balance + mobility focus (ankles/hips/thoracic spine).
  • Thursday 30–40 min deep stretching + breathwork (longer holds, nervous system reset).
  • Saturday 35–45 min mixed session: flow + deep stretch finish.
Works well with (optional)
  • Supernatural — longer sessions + harder flows.
  • TRIPP — breathwork / recovery for the “don’t get cooked” days.
Progress Hint
  • Keep one day intentionally easy. “Advanced” is a volume choice, not a suffering hobby.

Warm-Up (5–10 minutes)

  • Neck rolls + shoulder circles (slow, controlled)
  • Cat-cow + gentle spinal waves
  • Hip circles + hamstring reach
  • 2 minutes of nasal breathing (set the tone)

Cool-Down (5–10 minutes)

  • Seated forward fold (easy version)
  • Figure-4 stretch (hips/glutes)
  • Legs-up-the-wall or supported recline
  • 60–90 seconds of slow breathing to finish

Additional Tips (The stuff that actually keeps you consistent)

  • Breathe first, stretch second: if your breath is frantic, the session is too intense.
  • Props are a flex: blocks/straps/towels help you hold form without fighting your joints.
  • Track one thing: stiffness level (1–10) before and after. It keeps the “is this working?” doubt quiet.
  • If you get VR dizziness: stop, drink water, fan on, and lower intensity next session.