Yoga Training Program I: Stillness
Welcome to the beginning of your journey. This path is about slowing down, finding stillness, and reconnecting with your breath and body. Whether you're brand new to yoga or returning after a long break, this program lays the foundation for your practice. Here, we move with intention, breathe with awareness, and build a quiet strength that starts from within.
“Sitting quietly, doing nothing, spring comes and the grass grows by itself.”
- Duration: 4 weeks
- Frequency: 6 days per week (+1 rest day)
- Tone: Grounded, slow-paced, calming
- Gear needed: a yoga mat and good vibes
- What you'll do: Build awareness, improve mobility, and establish breath-body connection
- What it'll prepare you for: flexibility and a good mindset
- Daily Breakdown (30-40 min total):
- 20–30 min Hatha Yoga (gentle postures, alignment focus)
- 5 min Box Breathing or Diaphragmatic Breathing
- 5–10 min Guided Meditation or Body Scan
Asanas
Asanas (postures) enhance flexibility, balance, and muscle strength, which supports better posture and reduces injury risk in runners. Its emphasis on breathwork and mindfulness also aids mental focus and stress reduction, beneficial for maintaining endurance.
Ashtanga Yoga is a physically demanding practice involving a set sequence of postures linked by breath. It’s vigorous and disciplined, ideal for those who appreciate structure and a full-body workout. This is my go-to practice.
Yin Yoga focuses on deep stretches and holding poses for several minutes. This practice targets the connective tissues (ligaments, fascia, and joints) to improve flexibility and encourage relaxation. It’s ideal for those looking for a meditative and restorative experience.
The Down Dog Yoga app has free practices that you can set by duration and difficulty level under Ashtanga Yoga (Old) and Yin Yoga.
Midori Sendō
Breathing Exercises
Breath is life. In yoga, it’s not just a way to stay calm—it’s a discipline of its own. Known as Pranayama, breath control is one of the Eight Limbs of Yoga and serves as a bridge between the physical and mental practices. Whether you're deep in a pose, grinding through a lift, or zoning in on a long run, your breath is the thread that connects body, mind, and intention.
When used with awareness, breath becomes a powerful tool for regulating energy, focus, recovery, and emotional state. It's not background noise—it's the remote control for your nervous system.
The Wim Hof Method (WHM) and Oak Meditation apps have free breathing exercises that you can set by duration.
Midori Sendō
Meditation
Breathing exercises naturally extend into the withdrawal of senses, concentration and meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging runs.
Meditation is your training ground for presence. The same focus that helps you sit still for five minutes can help you stay composed during mile 20 of a marathon, or hold form through the last set of a hard lift. It’s not a shortcut to enlightenment—it’s reps for your mind.
The Oak Meditation app has guided and unguided meditations available for free.
| Day | Yoga Practice (20–30 min) | Breathwork (5 min) | Meditation (5–10 min) |
|---|---|---|---|
| Mon | Hatha: Gentle Full Body Stretch | Box Breathing | Body Scan |
| Tue | Hatha: Hip Openers + Spine Mobility | Diaphragmatic Breathing | Guided Visualization |
| Wed | Hatha: Lower Body Strength + Balance | Box Breathing | Loving-Kindness |
| Thu | Hatha: Upper Body Mobility + Core | Diaphragmatic Breathing | Seated Breath Awareness |
| Fri | Hatha: Sun Salutation Basics | Box Breathing | Gratitude Practice |
| Sat | Hatha: Full Body Slow Flow | Diaphragmatic Breathing | Body Scan |
| Sun | Rest | Gentle Breath Awareness | Yoga Nidra |
Midori Sendō
Thank you for reading this post. If you liked it:
Subscribe to get updates on new blog posts, training resources, events and more. You'll get one email a week at most.
Check out some Research: our free collection of training plans, workout guides, nutrient-dense grocery lists, pace calculators, and other tools to support your quest.
Have a tip, story, or idea? It could end up in a future post. Email me anytime with questions, thoughts, or even confessions — we're all in this together.
