FLOW FORGE — 8-Week Beginner Yoga Program

APP ACCESS INCLUDED

Use the Forge45 Fitness app to follow this program, log workouts and view movement guides. Sign in with a ChatGPT account using the same email as your Payhip checkout. Your purchased programs unlock automatically once the purchase is received.

Open the app: https://forge45-testers.outdoorswithpawpaw.chatgpt.site/

The included FORGE45_App_Start_Here.pdf explains sign-in and how to add the app to Android or iPhone. Internet is required to load and save workouts.

AVAILABLE NOW — FLOW FORGE

Purchase the complete Flow Forge PDF below. Volunteer testing is also open. Apply to be a Forge45 volunteer tester: https://payhip.com/FORGE45/volunteer-testers

Program placement is subject to approval.

Move. Breathe. Recover.

Flow Forge is an eight-week beginner yoga and mobility program from Forge45 Fitness, designed with adults 40+ in mind. Build a regular practice with gentle movement, balance work, and light strength exercises at your own pace.

WHAT YOU GET

• 24 guided sessions: three days per week for eight weeks

• A weekly mix of mobility, balance + gentle strength, and recovery

• Sessions lasting about 15–30 minutes, plus a 10-minute option

• START/FINISH illustrations for the main movements

• 24 numbered movement swaps with START/FINISH illustrations and specific doses

• Breathing cues, chair-support instructions, and optional progression

• Warm-ups, slow finishes, practice trackers, and starting/final check-ins

BEGINNER-FRIENDLY OPTIONS

Choose the main movement or an accessible alternative. Keep chair support, use a smaller range, stay seated when needed, and repeat a week whenever that suits you. Floor work is optional. Familiar movements return in varied combinations so you can learn and reuse the program.

WHAT YOU NEED

A firm, stable chair without wheels, a clear space, and a mat if you choose floor work.

FORMAT

41-page downloadable PDF (download size: approximately 11.4 MB). Revised October 5, 2026. Digital product; no physical item is shipped.

Practice within a comfortable range. This general program does not replace individualized instruction or medical care. If you have an injury or health condition, ask a clinician or qualified yoga instructor about suitable adaptations.