Title
[Grounding] Lie on back, arms by sides (settle & breathe)
02:00 (02:00)
1/22
[Grounding] Focus on breath, gentle belly expansion
03:00 (05:00)
2/22
[Warm-Up] Supine Knee-to-Chest
01:00 (06:00)
3/22
[Warm-Up] Supine Twist (Right)
01:00 (07:00)
4/22
[Warm-Up] Supine Twist (Left)
01:00 (08:00)
5/22
[Warm-Up] Bridge Pose (Gentle lifts)
01:00 (09:00)
6/22
[Warm-Up] Transition to standing/tabletop
01:00 (10:00)
7/22
[Modified Sun Salutations] Cycle 1 (Slow flow, Mountain _ Knees-Down Plank)
02:30 (12:30)
8/22
[Modified Sun Salutations] Cycle 2
02:30 (15:00)
9/22
[Modified Sun Salutations] Cycle 3
02:30 (17:30)
10/22
[Modified Sun Salutations] Cycle 4
02:30 (20:00)
11/22
[Standing Poses] Chair Pose (Utkatasana)
02:00 (22:00)
12/22
[Standing Poses] Warrior II (Right)
02:00 (24:00)
13/22
[Standing Poses] Warrior II (Left)
02:00 (26:00)
14/22
[Standing Poses] Reverse Warrior (Right)
01:00 (27:00)
15/22
[Standing Poses] Reverse Warrior (Left)
01:00 (28:00)
16/22
[Standing Poses] Transition / short rest
02:00 (30:00)
17/22
[Seated & Prone] Seated Wide-Leg Forward Fold (Upavistha Konasana)
02:00 (32:00)
18/22
[Seated & Prone] Child's Pose
01:00 (33:00)
19/22
[Seated & Prone] Sphinx Pose (gentle backbend)
02:00 (35:00)
20/22
[Final Relaxation] Legs-Up-the-Wall (Viparita Karani)
05:00 (40:00)
21/22
[Final Relaxation] Savasana
05:00 (45:00)
22/22
