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.

How the lengths and the goals differ

Outside the 7-day path, every goal has a 5-minute, a 10-minute, and a 20-minute routine. The titles are literal. A 5-minute sleep routine is a short floor practice for the end of the day. The 10- and 20-minute sleep routines are the same aim with more time, not a harder fitness test. Back and posture routines are gentle shapes for a stiff back. The label on the goal says they are not a treatment. If your back hurts, read the back-pain article and talk with a clinician before you follow them. Stress routines are slower holds and a longer rest. Morning routines are a wake-up that stays unhurried. Desk breaks are shapes you can do in work clothes, including options that use a chair or a wall.

The player on a routine page is a timer and the next cue. You can pause it. Under the player, the same sequence is written out, and each pose links to its page, where the safety note is more specific than the overview. Advertisements are not placed beside those controls. A routine may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep. It does not cure insomnia, back pain, or an injury. The path is the slower order if you want one new day at a time. The menu below is for the day you already know which slot you have.