The 30 Day Gentle Yoga Plan is a printable 14-page PDF that helps beginners build a calm home yoga routine for stress relief, starting at about seven minutes a day. It is for anyone new to yoga or short on energy, and you get eight illustrated poses, three breathing techniques and a 30-day mood tracker.
Price and details
| Item | Details |
|---|---|
| Price | USD 3.59 (sale; regular USD 5.99) |
| Format | 1 PDF, instant digital download |
| Pages | 14 illustrated pages |
| Size | A4, 210 x 297 mm (8.27 x 11.69 in), portrait |
| Use | Print at home or a print shop, or use on a tablet or phone |
What’s inside
- 8 illustrated poses: Child’s Pose, Cat-Cow, Standing Forward Fold, Bridge, Tree, Reclined Butterfly, Legs-Up-the-Wall and Savasana
- 3 breathing techniques: cyclic sighing (double breath), long-exhale breathing and humming breath
- 1 core daily routine of about 15 minutes, with morning and evening alternatives
- 1 three-minute routine for difficult or busy days
- 7-day weekly rhythm and a 4-week progression starting at about 7 minutes
- 1 reusable 30-day practice and mood tracker
- Safety guidance and a page on using yoga alongside professional care
Who it’s for
- Complete beginners who want a gentle, structured routine at home
- Busy people who need short, low-pressure sessions that still count
- Anyone who wants to track practice and mood together
Who it’s not for
- People looking for an intense fitness or weight-loss challenge
- Experienced yogis who want advanced poses or long flows
- Anyone seeking treatment for an anxiety disorder (this is a self-care guide, not therapy)
How it works
- Buy the plan on Etsy and download the PDF from your purchase confirmation.
- Open it on a phone, tablet or computer, or print it on A4 (or Letter with Fit to page).
- Read the Start Here and safety pages, then begin the Week 1 sessions.
- Log each session and your mood on the 30-day tracker; use the three-minute routine on hard days.
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Frequently asked questions
What do I get when I buy the 30 day gentle yoga plan?
You get one instant-download PDF of 14 illustrated A4 pages. It includes eight beginner yoga poses, three breathing techniques, a daily 15-minute routine with morning and evening alternatives, a weekly rhythm, a four-week progression, a three-minute routine for hard days and a reusable 30-day practice and mood tracker.
Is this yoga plan suitable for complete beginners?
Yes. The plan is written for people with no yoga experience. Week one starts with roughly seven minutes of slow, floor-based movement and builds gradually toward about fifteen minutes. Each pose has simple instructions, and the three-minute version means you can keep the habit going on days when a full session feels like too much.
Do I need any equipment?
No specialist equipment is needed. A yoga mat, rug or folded blanket is enough, plus a cushion for comfort and a wall for Legs-Up-the-Wall. A sturdy chair can help with balance in Tree Pose. You do not need a studio membership, props kit or app subscription to follow the plan at home.
Can I print it in US Letter size?
The PDF is A4 (210 x 297 mm). Most printers handle it on US Letter with the Fit to page or Scale to fit setting turned on, which shrinks it slightly with small margins. You can also view it on a phone, tablet or computer, or import it into a PDF annotation app to fill in the tracker.
Will this plan treat my anxiety?
No. The plan is a general self-care and wellness resource, not medical advice, therapy or a treatment for an anxiety disorder. It includes safety guidance and a page on using yoga alongside professional care. Keep taking any prescribed medication, and talk to your doctor before starting if you have a health condition or are pregnant.
Is this a physical product?
No, it is a digital download only and nothing is shipped. After purchase, Etsy makes the PDF available in your account and in the confirmation email. Because it is a digital file, check the description and preview images before buying. Colours may look slightly different depending on your screen and printer.
Related
- Gentle Yoga for Anxiety: A 30-Day Beginner Plan (blog guide)
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This plan is for general information and self-care and is not medical advice; talk to your doctor before starting a new exercise or health routine.
