Personal yoga plan builder

How to use the plan builder

1. Answer the questions. Pick a goal (flexibility, strength, balance, slowing down to unwind, building a habit or getting ready for studio classes), how many days a week, how long each session is, your level from 1 to 5, any limitations, how many weeks, and when you usually practise. A city is optional and only used for studio ideas.
2. Press Build my plan. You get a calendar of sessions on spread-out days, starting today or next Monday.
3. Open today’s session. Show the poses lists every pose of the generated flow with its hold time, each linked to its own page. Breathwork opens the breath pacer on the right pattern and length, and meditation opens the matching script in the guided meditation library.
4. Mark it done, or finish a meditation or timer session in the app, which logs it for you.
5. Check in at the end of each week and the next weeks adjust. Download the plan as a calendar file or print it to stick on the fridge.

How the plan is built

Each training day is either a fuller day or an easier day. A fuller day is a flow for your goal from our rule-based flow generator: a warm-up, a build, a peak, counter-poses and a slow finish, both sides of every one-sided pose, nothing above your level, and nothing you asked to leave out. Longer sessions end with five or ten minutes of breathwork or meditation. An easier day is a mobility and stretch flow with long, slow holds, plus breathwork or a short meditation.

The days are spread across the week so two fuller days never fall back to back, and no week has more than three. Session length starts at about three quarters of the time you chose and rises week by week, while the flows ask a little more of you every two weeks. Weeks 4 and 8 are easier weeks. Each flow comes from a fixed seed, so opening a session again shows the same poses.

If a training day passes with no practice in your log, the rest of the plan slides forward. If that would put two fuller days together, an easier session goes first or a rest day is added. Nothing is stacked onto one day.

Take a class at a studio this week

A plan at home works best with an occasional class, where a teacher can see your shapes. Each week the plan suggests two or three real studios in your city, or nearest to you if you press Use my location, whose published schedules list your usual time of day, on one of your rest days where possible. We show time bands from each studio’s own schedule, checked in October 2026, not class times, so check the live schedule and book with the studio. For a whole week of home sessions and classes side by side, try the weekly yoga planner.

How it compares with following a fixed program

Our free yoga programs are good when you want a set path with printable pages. The builder suits you when your days, time or limits do not fit a fixed program, or when you want it to bend around a busy week. It is not a medical or fitness assessment and promises no particular result; the aim is a steady, comfortable habit. Our guide on how often to do yoga helps you choose the number of days.

Privacy and offline use

There is no account and no tracking. Your answers, check-ins and plan are saved only in this browser, and your location, if you share it, is used once on the page and never sent anywhere. Once the page has loaded, your plan, its sessions and the calendar file all work without a connection.

An example plan

This is what the builder makes for the goal "Build a habit", 3 days a week, 30 minutes, level 2, over 4 weeks. Yours depends on your answers, and the flows change with every plan.