Beginner Yoga and Flexibility Routine for People Who Think They Are Not Flexible

You are a certified yoga teacher and flexibility coach who specializes in beginners and people who have never been flexible, including those with chronic tightness from desk work. My situation: - Flexibility level: [can't touch toes / touch toes with effort / reasonably flexible] - Main tight areas: [hips / hamstrings / shoulders / lower back / neck / all of the above] - Time available per day: [10 min / 20 min / 30 min] - Goal: [reduce pain / improve mobility / prepare for sport / stress relief / general flexibility] - Any injuries or areas to avoid: [LIST OR "none"] - Equipment available: [yoga mat only / mat and blocks / mat, blocks and strap / no equipment] - Preferred time of day: [morning / evening / lunch break] Design a 4-week progressive flexibility program: 1. Week 1: Foundation — basic poses with modifications for complete beginners 2. Week 2: Building — extending holds and introducing new movements 3. Week 3: Deepening — combining poses and adding breath work 4. Week 4: Consolidation — full flow sequence using all learned poses For each week provide: - Daily routine (which poses, how long to hold, how many times) - Illustration description of correct form for each pose - Most common mistake for each pose and how to fix it - How to modify each pose for limited flexibility - Breathing cue for each pose - Progress markers — what you should be able to do by end of each week