🧘 15-Min Yoga Routine

Two-a-day option · Non-swim days · Quick flow

Breath & Warm-up (4 min)

🌬️

Deep Breathing2 min

Nervous system reset · pelvic floor awareness

Sit cross-legged, hands on knees. Inhale 4 counts, exhale 6 — relax pelvic floor on each exhale. Imagine breathing into lower belly.

🐱

Cat-Cow2 min

Spine mobility · warms up back & neck

Tabletop → inhale drop belly (cow) → exhale round spine (cat). 10 slow breath-synced rounds.

⏱ 4 min done

11 left

Floor Flow (8 min)

🫂

Child's Pose1 min

Hip opener · calming breath reset

Knees wide, big toes together. Walk hands forward, forehead to mat. 5 deep belly breaths.

💨

Wind-Relieving Pose2 min/side

Lower abdomen · digestive aid

Lie on back. Hug one knee into chest, tuck chin toward it. Other leg straight on floor. 8 slow breaths each side. Feel gentle pressure in lower belly.

🦋

Bound Angle Pose2 min

Inner thigh stretch · hip release

Sit tall, soles together, knees fall open. Hold feet. Gently press knees toward floor — don't force. Breathe into hips.

🙇

Seated Forward Fold2 min

Hamstring stretch · lower back relief

Legs extended, feet flexed. Hinge at hips — not lower back. Reach toward feet with flat back. Let head hang heavy.

⏱ 12 min done

3 left

Recovery (3 min)

🛌

Legs Up the Wall3 min

Circulation · nervous system reset · hemorrhoid relief

Sit sideways against wall, swing legs up. Lie back, arms at sides, palms up. Close eyes — let gravity work. This is the most important one — don't skip.

✅ Complete!

15 min