Every Woman's Guide

to Better Posture
30 day calendar
 Day 1 Day 2 Day 3 Day 4

Posture check Child’s Pose Child’s Pose Child’s Pose

every hour 5 min, 2 min 1 min
day and night
+ +
30-sec Standing Standing
Forward Fold Forward Fold
4 min 2 min

+
Cat-Cow
5 min

Day 5 Day 6 Day 7 Day 8

Child’s Pose Child’s Pose Child’s Pose Child’s Pose

1 min 1 min 1 min 2 min
+ + + +
Standing Standing Standing Standing
Forward Fold Forward Fold Forward Fold Forward Fold
2 min 2 min 2 min 2 min

+ + + +
Cat-Cow Cat-Cow Cat-Cow Cat-Cow
2 min 2 min 2 min 2 min
+ + + +
Chest stretch Chest stretch Chest stretch Breath high planks
2 min 2 min 2 min 3-5 sets of 10
+ +
Standing Cat-Cow Standing Cat-Cow
2 min 2 min
+
Chest stretch
throughout the day

Every Woman's Guide to Better Posture: 30 day calendar 1 of 4

 Day 9 Day 10 Day 11 Day 12

Child’s Pose Child’s Pose Child’s Pose Child’s Pose

2 min 2 min 2 min 2 min
+ + + +
Standing Standing Chest stretch Chest stretch
Forward Fold Forward Fold 2 min 2 min
2 min 2 min + +
+ + Cat-Cow Cat-Cow
Cat-Cow Cat-Cow 2 min 2 min
2 min 2 min + +
+ + 1 min Cat-Cow Pigeon Pose
Downward-Facing Pigeon Pose every 20 min 1 min
Dog 5 min +
5 sets Plank variations
3 sets

Day 13 Day 14 Day 15 Day 16

Child’s Pose Stand 25% Child’s Pose Child’s Pose

2 min of the day 2 min 2 min
+ + +
Standing Cat-Cow Cat-Cow
Forward Fold 1 min 1 min
or chest stretch
2 min
+ +
Chest & hip opener Chest & hip opener
+ 1 min 1 min
Cat-Cow
2 min
+ +
Thoracic spine Thoracic spine
+ rotation rotation
Chest & hip 5 min 1 min
opening exercises
2 min
+
Stretch
every 2 hours

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 Day 17 Day 18 Day 19 Day 20

Try a beginner 10-sec glute Tune into your Hold cell phone
yoga class squeezes sitting posture at eye level
3 every hour every 20 min all day

Day 21 Day 22 Day 23 Day 24

Child’s Pose Child’s Pose 10-sec glute 10 sec

2 min 2 min squeezes isometric rows
+ + 3 every hour every hour
Standing Cat-Cow
Forward Fold 2 min
or chest stretch
2 min
+
Pigeon Pose
+ 2 min
Cat-Cow
2 min
+
Plank variations
+ 4 sets
Pigeon Pose
5 min

Every Woman's Guide to Better Posture: 30 day calendar 3 of 4

 Day 25 Day 26 Day 27 Day 28

Try another Ab workouts Child’s Pose Spend 35%

yoga class 5 sets 2 min of the day
standing
+ +
Thoracic spine Standing
rotation Forward Fold
2 min or chest stretch

+
2 min

Chest & hip opener +

2 min Cat-Cow
2 min
+
Isometric glute
squeezes

Day 29 Day 30

Track posture Stand 50%

throughout of the day
the day

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