The sequence
- Child’s Pose · 60 seconds. Set the knees wide enough that the belly has room. Forehead on the mat or on a fist.
- Cat Pose · 40 seconds. Breathe out, round the spine, and let the head be heavy.
- Cow Pose · 40 seconds. Breathe in, soften the belly, and keep the back of the neck long.
- Puppy Pose · 50 seconds. Hips stay over the knees. Walk the hands forward and let the chest sink a little.
- Sphinx Pose · 50 seconds. Forearms down, elbows under the shoulders. Press the tops of the feet into the mat.
- Child’s Pose · 40 seconds. A short rest before the next backbend.
- Cobra Pose · 40 seconds. Hands beside the ribs. Lift the chest only as far as the belly can stay long.
- Child’s Pose · 40 seconds. Bend the knees and sit back. Shake the wrists if they feel worked.
- Bridge Pose · 50 seconds. Feet on the floor, knees bent. Press down to lift the hips a little. Keep the neck quiet.
- Happy Baby · 50 seconds. Hold the feet or the backs of the thighs. Rock a little if that feels good.
- Supine Twist · 50 seconds. Right knee across the body. Both shoulders try to stay heavy.
- Supine Twist · 50 seconds. Left knee across. Look the other way only if the neck likes it.
- Corpse Pose · 160 seconds. Let the arms rest away from the ribs. You are done when the time ends, not when you feel productive.
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.
Day 2 · On the floor is a 12-minute practice written from the pose pages on this site. A floor practice: Child’s Pose, Cat and Cow, a gentle backbend, and a twist. No standing balance today. 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: Set the knees wide enough that the belly has room. Forehead on the mat or on a fist; Breathe out, round the spine, and let the head be heavy; Breathe in, soften the belly, and keep the back of the neck long. 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 12 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
Day 2 · On the floor 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.