4-Week Morning Yoga Flow

4 weeks

About this program

Wake your body up with a 20-minute flow, four mornings a week. Each week the holds get a little longer and one new posture is added. No equipment needed beyond a mat.

Created by

Amara Okafor

Yoga and pilates instructor with a focus on prenatal and postnatal care. Helping clients in Cape Town find strength through breath and balance, in-studio and online.

Sample day preview

Week 1 · Day 1 · Sun salutation flow

Breath: Start with 5 slow deep breaths, eyes closed, feet hip-width.
Sequence: Mountain pose → forward fold → halfway lift → plank → cobra → downward dog → forward fold → mountain. Repeat 5 rounds, moving with breath.
Plank3 × 20s

One-time purchase

ZAR 250

Self-guided. Includes logging, progress tracking, and any program manual.

Need 1-on-1 coaching? Book a session with Amara Okafor