You can touch down on a mat and breathe through Chair pose. Now let us make that strength count.
Beginner yoga teaches you to move safely. This plan asks the next question: what can your body do when it is strong as well as supple? Over eight weeks you will hold poses longer, link them into smooth flows, and find a challenging but sustainable edge, all with a clear ladder that grows a few breaths at a time.
There are no leaps. Every hard pose has an easier version and a visual build-up, so you always know your next step.
Four things you will build
Strength
Core, legs, arms and back, using only your body weight and a simple hold ladder.
Flow
Sun Salutation A and the Warrior Flow, linked one breath at a time.
Balance
From Tree to Warrior III, Half Moon and Dancer, with wall and block support.
Breath
Ujjayi, ratio breathing, cooling breath and short, optional pauses.
See exactly how a pose is built
The hardest moves come with a visual ladder. Here is the path from a knee plank to Upward Dog, the way it appears in the book.
19 new poses, each drawn as a clear line diagram
Every card gives the steps, the breath, an easier option, a harder option and a safety note. The key joints are marked in yellow.
Plus Crescent Lunge, Extended Side Angle, Pyramid, Wide-Legged Fold, Warrior III, Chaturanga, Locust, Bound Angle and Legs Up the Wall.
Your hold ladder: progress you can count
One breath is about 4 to 6 seconds. The book gives you a target for every pose in every week. A few examples, from Week 1 to Week 8:
Shaded part is where you start. The full bar is where you finish.
Eight weeks in four phases
Every week has two strength days, two flow days, a mobility and breath day, a long flow, and one rest day. Sessions run 20 to 45 minutes.
Build the Base
Reset and recapRevisit key poses, learn Ujjayi breath, start short holds.
Core, Legs, Hips
Longer holdsFull plank, Side Plank, Goddess, Pyramid and Half Moon.
Flow, Arms, Back
Link it togetherSun Salutation A with Chaturanga, warrior flows, Dolphin and Camel.
Balance and Bring It Together
Peak and retestWarrior III, Dancer, longer flows, then retest yourself.
What is inside
The guide
- A readiness check and a green, amber and red safety guide
- Six baseline tests, repeated at the end
- Breath work: Ujjayi, ratios, cooling breath
- Core, legs and hips, arms, shoulders and back
- Sun Salutation A and the Warrior Flow, step by step
- Balance, level two, with wall and block builds
Printables included
- 56-day practice tracker
- Hold log with a target for every week
- Weekly planner
- Four session cards for your phone or fridge
- A one-page Pose Map of all 19 poses
- “Ready for the Advanced Level?” checklist
This is for you if
You have practised beginner yoga for a few weeks (or finished Stiff to Supple), and want more strength, longer holds and smoother flows.
This is not for you if
You are brand new to yoga (start with Book 1), want advanced inversions, or need medical treatment. This is general wellness guidance, not medical advice.
Begin your eight weeks
One PDF, yours to keep, with every printable included.
Launch price in US dollars. Regular price $29.90.
Buy and download nowQuestions
Do I need to have done Book 1 first?
It helps, but it is not required. If you can hold Chair pose for five breaths, rest in Downward Dog with bent knees and balance in Tree with a wall nearby, you are ready. The book has a readiness check to help you decide.
Do I need any equipment?
No. A mat or carpet, a wall and a sturdy chair are enough. A block (or a stack of books) and a strap or towel are helpful for a few poses, and the book shows alternatives.
How long are the sessions?
Between 30 and 45 minutes for the main strength and flow sessions, with a shorter 20-minute mobility and breath day built into every week.
What format is it?
A 48-page A4 PDF that reads well on a phone or tablet. The tracker, hold log, planner and cards print cleanly.
Is it safe for me?
The book has clear safety rules and lists conditions to check with your doctor first, such as pregnancy, high blood pressure, glaucoma, osteoporosis, wrist, shoulder, back or knee problems, 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
New to yoga? Start with Book 1, Stiff to Supple. Book 3 (Advanced) will build bodyweight strength and mobility with inversions, arm balances and core work.