Practice
Routines
Each routine is a list of poses you already can open, plus a timer. The 7-day path is the slower on-ramp.
Each routine is a timed list of poses from the library. Five, ten, and twenty minutes are the lengths. The goals are a first week, sleep, a kinder back and posture, stress, mornings, and desk breaks. Open a routine and you get a player with the next cue, then the same sequence written out so you can read it without watching the clock.
The player is a timer you are allowed to pause. It is not a video class. Advertisements are not placed on the routine page beside those controls. The written sequence underneath links every pose back to its page, where the safety note is more specific than the overview.
A routine may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep. It does not cure back pain, insomnia, or an injury. If you are pregnant, hurt, or unsure, consult a doctor first. The 7-day path is the slower order if you want one new day at a time instead of a menu.
Sleep
Quiet floor poses for the end of the day.
5 minutes
5-minute sleep routine
Five quiet minutes on the floor: a fold, a strap stretch, a twist, and legs up the wall.
10 minutes
10-minute sleep routine
A longer wind-down. No standing poses. End with legs up the wall or with a pillow under the knees.
20 minutes
20-minute sleep routine
The long version for nights when you can spare a third of an hour. Holds are slow. Rest is most of the point.
Back and posture
Gentle shapes for a stiff back. Not a treatment.
5 minutes
5-minute back and posture routine
A short sequence for a stiff back after sitting. It is a movement break, not care for an injury.
10 minutes
10-minute back and posture routine
Floor work first, then a short stand, then Bridge and a twist. Bend your knees in the fold.
20 minutes
20-minute back and posture routine
The longer back-friendly practice. Locust is included as a small lift. Read the pose page and skip it if lying on the belly bothers you.
Stress
Slower holds and longer rest.
5 minutes
5-minute stress routine
A short downshift: a seat, Child’s Pose, a twist, and legs up the wall or on a chair.
10 minutes
10-minute stress routine
Ten minutes with more floor time than effort. The last two minutes are rest.
20 minutes
20-minute stress routine
A slow practice for a loud day. Most of it is on the floor. Nothing here is a performance.
Morning energy
A wake-up that stays unhurried.
5 minutes
5-minute morning routine
A short stand-up before the day starts. Knees stay soft. You finish lying down for a few breaths so you do not rush out of the room.
10 minutes
10-minute morning routine
Standing poses, a short Dog, and Tree by the wall. Enough to feel awake, short enough to do before breakfast.
20 minutes
20-minute morning routine
A full easy practice: a slow salutation shape, Warrior poses, Triangle, and a real rest at the end.
Desk breaks
Shapes you can do in work clothes.
5 minutes
5-minute desk break
Five minutes beside a desk, in the clothes you already have. Shoes can stay on. Use a chair for the twist.
10 minutes
10-minute desk break
A longer break you can do in an office or a living room. Floor poses are optional. The cues tell you the chair version.
20 minutes
20-minute desk break
A full short practice for lunch or the end of a meeting block. You need enough floor for a mat, or a clear patch of rug.