The sequence
- Child’s Pose · 50 seconds. Start folded. Breathe into the sides of the ribs.
- Cat Pose · 40 seconds. Hands under shoulders. Move with the breath.
- Cow Pose · 40 seconds. A small arch. Eyes stay soft.
- Puppy Pose · 40 seconds. Hips over knees, chest toward the floor.
- Sphinx Pose · 50 seconds. Elbows under shoulders. Press the floor away.
- Cobra Pose · 40 seconds. Palms beside the ribs. Lift less than you can.
- Downward-Facing Dog · 40 seconds. Knees bent. Spine long.
- Mountain Pose · 40 seconds. Stand. Ribs over pelvis. Shoulders heavy.
- Standing Forward Fold · 40 seconds. Knees bent until the belly can soften.
- Chair Pose · 30 seconds. Sit the hips back. This wakes the legs without a deep backbend.
- Bridge Pose · 50 seconds. A modest lift. Neck stays on the floor.
- Supine Twist · 40 seconds. Right knee across.
- Supine Twist · 40 seconds. Left knee across.
- Corpse Pose · 60 seconds. Rest with the knees bent or straight.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
10-minute back and posture routine is a 10-minute practice written from the pose pages on this site. Floor work first, then a short stand, then Bridge and a twist. Bend your knees in the fold. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Start folded. Breathe into the sides of the ribs; Hands under shoulders. Move with the breath; A small arch. Eyes stay soft. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 10 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
10-minute back and posture routine stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.