Beginner Home Sequence (15 minutes)
Cat/Cow → Child’s Pose → Low Lunge → Half Split → Sphinx → Supine Twist → Rest. Focus on breath counts and gentle pacing.
Cat/Cow → Child’s Pose → Low Lunge → Half Split → Sphinx → Supine Twist → Rest. Focus on breath counts and gentle pacing.
Feet hip-width, weight balanced. Soften knees, lift crown, broaden collarbones. Inhale up through spine, exhale ground through heels.
Hands shoulder-width, press through knuckles, sit-bones high. Bend knees as needed to lengthen spine.
Knees wide or together. Rest forehead, relax jaw and shoulders. 5–10 slow breaths.
Inhale 4, hold 4, exhale 4, hold 4. Calms nerves and sharpens focus in minutes.
From improved mobility to steady mood, a short, consistent routine beats occasional long sessions.