Cannot touch your toes? Good. That is exactly who this book is for.
Most yoga books start with poses you cannot do yet. This one starts with where you are. Each week adds a little breath work, a little joint mobility, a little strength and a little balance, using only your own body weight and a chair, a wall and a towel you already own.
You will not be asked to bend like a pretzel. You will be shown how to move more comfortably, breathe more calmly, and feel steadier on your feet.
Three pillars, one simple plan
Breath
Six gentle breathing practices, from belly breathing to alternate nostril, with a clear list of advanced techniques to skip for now.
Joints
A 12-step top-to-toe joint series and bodyweight strength that supports the knees, hips, back and shoulders.
Balance
A balance ladder that starts with a wall and builds to standing on your own, one calm breath at a time.
22 poses, each drawn as a clear line diagram
Every pose comes with steps, the breath, an easier option, and a safety note. The key joints are marked so you know where to feel it.
Plus Mountain, Tree, Cat–Cow, Child’s Pose, Cobra, Plank on knees, forward folds and more.
Four weeks, one small step at a time
Five practice days a week, one gentle day, one rest day. Sessions run 12 to 25 minutes.
Wake Up
12 to 15 minEasy joints, belly breathing, and your first few poses.
Open
15 to 18 minKinder hips and hamstrings, plus three-part breath.
Strengthen
18 to 20 minChair, Warrior I, plank and cobra build support around your joints.
Flow and Balance
20 to 25 minLink poses with the breath, try Tree, and retest yourself.
See your own progress
Take four simple tests on day one and again on day 28. No equipment, just a chair and a wall.
What is inside
- Why we get stiff, and four myths that hold beginners back
- Safe-practice rules and a 0 to 10 sensation scale
- Breath practices and a week-by-week breath guide
- The 12-step Joint Freedom Series
- Bodyweight strength with no equipment
- Balance training with a wall and chair
Printables included
- 28-day practice tracker
- Weekly planner
- Weekly session cards for your phone or fridge
- A one-page Pose Map of all 22 poses
- The “Ready for the Next Level?” checklist
- Starting-line record sheet for your four tests
This is for you if
You are new to yoga, feel stiff or out of practice, sit a lot, or want a calm, low-pressure way to start moving again.
This is not for you if
You want advanced poses, a fitness boot camp, or medical treatment. This is general wellness guidance, not medical advice.
Begin your four weeks
One PDF, yours to keep, with every printable included.
Launch price in US dollars. Regular price $9.
Buy and download nowQuestions
I cannot touch my toes. Is this really for me?
Yes. The plan assumes you are stiff. Every pose has an easier option using a chair, wall, cushion or towel.
Do I need any equipment?
No. A clear patch of floor, a sturdy chair, a wall and a towel are enough. A mat is nice but optional.
How long is each session?
Between 12 and 25 minutes, five days a week, growing gradually across the four weeks.
What format is it?
A 36-page A4 PDF that reads well on a phone or tablet. The tracker, planner and cards print cleanly.
Is it safe for me?
The book includes clear safety rules and a list of conditions to check with your doctor first, such as pregnancy, high blood pressure, glaucoma, osteoporosis, or recent surgery. It is not medical advice.
What if it is not right for me?
Write to hello@opensun.in within 7 days of purchase and we will sort it out.
Climbing the Yoga Ladder
Book 2 (Intermediate) adds strength, longer holds and flows over 8 weeks. Book 3 (Advanced) builds bodyweight strength and mobility. Start here, and step up when you are ready.