Duration: ~30–40 minutes

Focus: Full-body mobility, strength, and stretch with slow, continuous movement

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🌬️ Warm-Up (5–7 minutes)

Gentle mobility + breath focus

• Neck rolls – 2 rounds each direction

• Shoulder rolls – 10 forward, 10 backward

• Standing spinal twist (arms open wide, rotate torso side to side) – 1 min

• Forward fold to flat back flow – 5 reps

• Cat-Cow in tabletop – 5 rounds

• Child’s pose with breath (inhale rise to hands, exhale fold) – 5 rounds

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🧘 Strength & Flow Circuit (20–25 minutes)

Repeat 2–3x slowly, like a moving meditation. Think: yoga meets pilates.

1. Slow Squats to Reach (Chair Pose to Upward Sweep) – 10 reps

2. Step-Back Lunges (alternating) – 8 each side

3. Modified Push-Ups or Kneeling Chaturanga – 6–8 slow reps

4. Bird Dog (hold for 3 sec each rep) – 8 each side

5. Glute Bridges with 3-second hold at top – 12 reps

6. Side-Lying Leg Lifts – 10 each side

7. Standing Balance Reach (Tree Pose + Forward Lean) – 5 each side

8. Plank (with optional shoulder tap) – hold 30 seconds

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💠 Core & Control (5–7 minutes)

Smooth, mindful movements with breath

• Dead Bug – 10 per side

• Supine Toe Taps – 10–15 slow

• Seated Boat Pose hold – 30 seconds

• Side Plank with arm sweep – 30 sec each side

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🌸 Cool Down (5–7 minutes)

Stretch meets softness

• Seated forward fold – 1 min

• Supine twist – 30 sec each side

• Happy Baby pose – 1 min

• Pigeon pose – 30 sec each side

• Breathwork – 2 minutes

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