Yoga planner your free 4-week plan

Tell me your goal and the days you have, and get a 4-week yoga schedule made for you, ready to print or keep on your phone.

  • A 4-week plan
  • Ready in a minute
  • Free PDF, no sign-up
What would you love to feel?
Which days can you practice?

How long, on most days?
What do you practice?

This planner gives general suggestions, not medical advice. If you're injured, pregnant or recovering from surgery, check with your doctor or physio before starting a new practice.

How this yoga planner works

I made this yoga planner the way I'd plan your first month with me. First, what would you love to feel? Then, how many days and how much time do you really have? From your answers, it builds a 4-week yoga schedule with a different session on each practice day and rest days in between.

Your PDF has two pages, in the same calm colors as this website:

  • Your 4-week calendar, with every session, its length and a circle to tick when you've practiced.
  • A notes page, with space to write how each week felt, a short guide to your sessions and a few words from me.
Page one of the yoga planner PDF: a 4-week calendar in plum and blush, with a yoga or Pilates session on each practice day and rest days in between
Page 1: your 4-week calendar
Page two of the yoga planner PDF: a notes box for each week, a guide to your sessions and tips from Emilija
Page 2: notes and your session guide

Print it and keep it next to your mat, or save it on your phone. If your week changes, move a session or make a new plan. It's yours to adjust.

How many days should you plan?

It depends on your goal, but for most people about three days a week is a good start. If you already run or lift, one or two calmer sessions balance your training. If you want to focus on yoga and become flexible and strong, plan four to six days, with gentler days in between. And if you want to feel calmer, a few minutes every day works beautifully.

I explain each goal in more detail in how often should you do yoga. New to yoga? Take my quiz to find a style that suits you, then learn the basics with mountain pose and downward facing dog.

Questions about the planner

Is the yoga planner really free?

Yes. Make as many plans as you like and download them as PDFs. No sign-up needed.

How many days a week should I plan for yoga?

It depends on your goal, but about three days a week is a good start for most people. The planner suggests days for your goal, and you can change them.

Can I change my plan?

Of course. Change your answers and make a new plan, or simply move a session to another day on your printed planner. Listen to your body.

Can I use it for Pilates too?

Yes. Choose yoga and Pilates, and your plan will mix both.

What if I miss a day?

Nothing happens. Just continue with the next session on your plan. A missed day is part of real life, not a reason to stop.