How it works
Warm-up: Sit quietly for 1 minute and breathe slowly through the nose.
Format: Hold each pose for the breaths listed. Repeat the standing sequence on both sides.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Mountain pose (Tadasana) Feet grounded, crown of the head lifts, shoulders soft. | 5 breaths | None | Easier: Feet hip-width apart. Harder: Close your eyes. |
| Sun salutation A One breath per movement. | 3 rounds | None | Easier: Knees down in plank, cobra instead of upward dog. Harder: Add a jump back. |
| Warrior II (Virabhadrasana II) Front knee over the ankle, arms long, gaze over the front hand. | 5 breaths each side | None | Easier: Shorter stance. Harder: Deeper front knee bend. |
| Tree pose (Vrksasana) Foot on the calf or inner thigh, never on the knee. | 5 breaths each side | None | Easier: Toes on the floor, hand on a wall. Harder: Arms overhead, eyes soft. |
| Bridge pose Feet hip-width, lift the hips, keep the neck relaxed. | 5 breaths, 2 rounds | None | Easier: Block under the sacrum. Harder: Lift one leg. |
| Child's pose to rest Knees wide, forehead down, breathe into the back. | 1–2 minutes | None | Easier: Pillow under the chest. Harder: Arms extended, gentle side reach. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Skip or modify any pose that strains the neck, knees or low back.
- If you are pregnant or have high blood pressure, ask a qualified teacher which poses to modify.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.