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    <title>Yoga Programs</title>
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    <div class="container mt-5">
        <div class="d-flex justify-content-center mb-4">
        <a href="<?= base_url() ?>visitor_portal" class="btn btn-secondary me-2">Back</a>
        <button onclick="window.print()" class="btn btn-primary">Print Program</button>
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        <h1 class="text-center text-primary mb-4">Yoga Weekly Program</h1>

        <!-- Monday Yoga Program -->
        <div class="mb-5">
            <h2 class="text-center">Monday: Gentle Flow</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Pose</th>
                        <th>Duration</th>
                        <th>Benefits</th>
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Child’s Pose</td>
                        <td>3 minutes</td>
                        <td>Relaxation, stretches lower back</td>
                    </tr>
                    <tr>
                        <td>Cat-Cow Stretch</td>
                        <td>2 minutes</td>
                        <td>Improves spine flexibility</td>
                    </tr>
                    <tr>
                        <td>Downward Dog</td>
                        <td>3 minutes</td>
                        <td>Strengthens arms, stretches hamstrings</td>
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Tuesday Yoga Program -->
        <div class="mb-5">
            <h2 class="text-center">Tuesday: Power Yoga</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Pose</th>
                        <th>Duration</th>
                        <th>Benefits</th>
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Warrior I</td>
                        <td>2 minutes each side</td>
                        <td>Strengthens legs, stretches hips</td>
                    </tr>
                    <tr>
                        <td>Warrior II</td>
                        <td>2 minutes each side</td>
                        <td>Improves stamina and balance</td>
                    </tr>
                    <tr>
                        <td>Chair Pose</td>
                        <td>1 minute</td>
                        <td>Tones legs and core</td>
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Wednesday Yoga Program -->
        <div class="mb-5">
            <h2 class="text-center">Wednesday: Restorative Yoga</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Pose</th>
                        <th>Duration</th>
                        <th>Benefits</th>
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Reclining Bound Angle Pose</td>
                        <td>5 minutes</td>
                        <td>Opens hips, promotes relaxation</td>
                    </tr>
                    <tr>
                        <td>Legs-Up-The-Wall</td>
                        <td>5 minutes</td>
                        <td>Improves circulation, relieves tension</td>
                    </tr>
                    <tr>
                        <td>Corpse Pose</td>
                        <td>10 minutes</td>
                        <td>Encourages mindfulness, total relaxation</td>
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Thursday Yoga Program -->
        <div class="mb-5">
            <h2 class="text-center">Thursday: Core Strength</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Pose</th>
                        <th>Duration</th>
                        <th>Benefits</th>
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Boat Pose</td>
                        <td>1 minute</td>
                        <td>Strengthens core and balance</td>
                    </tr>
                    <tr>
                        <td>Side Plank</td>
                        <td>1 minute each side</td>
                        <td>Tones obliques</td>
                    </tr>
                    <tr>
                        <td>Plank</td>
                        <td>2 minutes</td>
                        <td>Full-body strength</td>
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Friday Yoga Program -->
        <div class="mb-5">
            <h2 class="text-center">Friday: Flexibility Flow</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Pose</th>
                        <th>Duration</th>
                        <th>Benefits</th>
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Seated Forward Bend</td>
                        <td>3 minutes</td>
                        <td>Stretches hamstrings and spine</td>
                    </tr>
                    <tr>
                        <td>Standing Forward Bend</td>
                        <td>3 minutes</td>
                        <td>Relieves tension in back</td>
                    </tr>
                    <tr>
                        <td>Butterfly Pose</td>
                        <td>5 minutes</td>
                        <td>Improves hip flexibility</td>
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Weekend Yoga Program -->
        <div class="mb-5">
            <h2 class="text-center">Saturday and Sunday: Self-Guided Practice</h2>
            <p class="text-center">Choose your favorite poses and practice for 30 minutes. Focus on mindfulness and breath control.</p>
        </div>
    </div>
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