1. Breathing & Warm-up (3 minutes)
Exercise: Seated Breath
Sit on your mat, legs crossed or on a chair. Close your eyes, palms on your knees. Inhale for 4 counts, exhale for 4 counts, hold for 4 counts (box breathing). Relax your shoulders, feel your spine lengthen.
2. Cat-Cow Stretch (2 minutes)
Goal: Warm-up for the back and spine
Start on your hands and knees, wrists under shoulders, knees under hips. Inhale, let your belly drop, lift your head and tailbone (Cow). Exhale, round your back, chin to chest (Cat). Repeat gently 8-10 times.
3. Downward Dog Flow (3 minutes)
Goal: Stretching the back, shoulders, and hamstrings
Start on your hands and knees, push hips up and back. Make an inverted V, heels towards the ground. Walk your feet alternately (step right-left), stretching your calves. Breathe in and out calmly.
4. Standing Flow (5 minutes)
Exercises: Mountain Pose → Forward Fold → Halfway Lift → Warrior II
Mountain Pose – 30 sec
Forward Fold – 30 sec
Halfway Lift – 30 sec
Warrior II – 1 min per side
Reverse Warrior – 30 sec per side
Tip: Focus on your breath and try to keep your back long during forward bends.
5. Core & Balance (4 minutes)
Exercises: Plank → Side Plank → Boat Pose
Plank: 30-45 sec, core engaged
Side Plank (right): 30 sec
Side Plank (left): 30 sec
Boat Pose (Navasana): 30-45 sec
Repeat 1 round if desired.
6. Seated & Lying Stretch (3 minutes)
Exercises: Seated Forward Bend → Supine Twist
Seated Forward Bend: 1 min
Supine Twist (lying on your back, legs to the right/left): 1 min per side
Goal: Stretching the back, hips, and relaxing the spine.
7. Relaxation (3 minutes)
Exercise: Savasana
Lie flat on your back, arms next to your body, palms up. Close your eyes, relax every muscle. Breathe deeply, release tensions.
