Knees wide, big toes together. Walk hands forward, forehead to mat. 5 deep belly breaths.
🌀
Seated Twist2 min/side
Spinal rotation · digestive aid
Cross-legged. Inhale lengthen, exhale twist right. Left hand on right knee. 5 breaths each side.
⏱ 5 min done
25 left
Core Flow (15 min)
⬇️
Downward Dog → Plank3 min
Full body engagement · shoulder stability
Down dog (inverted V) → inhale plank → exhale back. 8-10 breath-synced transitions.
🐍
Cobra → Upward Dog3 min
Backbend opener · chest expansion
Face down, hands under shoulders. 💡 Safe option: Try Sphinx Pose instead — prop up on forearms (elbows under shoulders), keep hips on the ground. Only lift as high as comfortable. No sharp pain — if you feel pinching, back off.
🏔️
Mountain → Warrior I3 min
Grounding · hip flexor stretch
Stand. Step left foot back, back heel down, arms up. Hold 3 breaths, switch sides.
🌴
Warrior II → Triangle3 min
Leg strength · lateral stretch
Wide stance, front knee bent, arms parallel. Straighten front leg → reach forward + up for Triangle.
🌳
Tree Pose3 min/side
Balance · ankle stability · core
Left foot grounded, right foot to inner calf/thigh. Hands at heart or overhead. Find a gaze point.
⏱ 20 min done
10 left
Cool-down (10 min)
🦋
Butterfly Fold2 min
Inner thigh stretch · hip release
Soles together, knees drop. Inhale lengthen, exhale fold forward. Gravity does the work.
🧎
Seated Forward Fold2 min
Hamstring stretch · lower back relief
Legs extended. Inhale arms up, exhale hinge forward to shins/feet. Breathe into tight spots.
🛌
Legs-Up-The-Wall3 min
Circulation boost · nervous system reset
Sit sideways against wall, swing legs up. Lie back, arms at sides, palms up. Deep belly breathing.
💤
Savasana3 min
Complete relaxation · body integration
Lie flat, legs apart, arms at sides palms up. Scan body head to toe — release each area. Just breathe.
