The sequence
- Easy Seat · 60 seconds. Sit for a minute. Decide you will move slowly on purpose.
- Mountain Pose · 40 seconds. Stand at the front of the mat.
- Standing Forward Fold · 40 seconds. Knees bent, head heavy.
- Halfway Lift · 30 seconds. Long spine, hands on shins.
- Downward-Facing Dog · 50 seconds. Step back or walk back. Knees bent.
- Low Lunge · 40 seconds. Right foot forward, back knee down.
- Warrior I · 40 seconds. Stay with the right foot forward. Back heel down if you can. Arms on the hips is enough.
- Warrior II · 40 seconds. Open the hips. Right foot still forward. Arms reach.
- Downward-Facing Dog · 30 seconds. Step back and breathe.
- Low Lunge · 40 seconds. Left foot forward.
- Warrior I · 40 seconds. Left foot forward, hips turning toward the front of the mat as much as they comfortably can.
- Warrior II · 40 seconds. Open to the side. Left knee bent.
- Chair Pose · 40 seconds. Both feet to the front of the mat. Sit back.
- Tree Pose · 40 seconds. Right foot down, left foot to the calf or ankle.
- Tree Pose · 40 seconds. Switch.
- Child’s Pose · 60 seconds. Kneel and fold.
- Bridge Pose · 50 seconds. A small lift, or a block under the pelvis.
- Supine Twist · 40 seconds. Right knee across.
- Supine Twist · 40 seconds. Left knee across.
- Corpse Pose · 100 seconds. You finished a week. Stay until the timer ends.
Day 7 · Put it together
This short practice fits well when you want one steady reset without a lot of decision-making. It can work in the morning when you want to wake up your whole body, or later in the day when you’ve been sitting and want to move in a simple, organized way. The opening minute in Easy Seat sets the tone. Moving slowly on purpose matters here. If your breath feels easy through the nose, let it guide the pace. You’re not trying to get anywhere fast. You’re noticing how each shape leads into the next.
The standing sequence builds from grounded to more active. Mountain, Forward Fold, Halfway Lift, and Downward-Facing Dog ease you into a slow sun-salutation shape. The lunges and Warriors take that same warmth into each side so you can notice the difference between turning toward the front and opening to the side. Chair asks for a little more heat before Tree brings your attention into balance. Then Child’s Pose, a small Bridge, and the two twists bring you back down to the floor before rest. If it’s working for you, your breathing stays fairly even and nothing feels pinchy.
If you want to shorten it, keep Easy Seat, one round of the standing flow on each side, then choose either Tree or Bridge before your twist and rest. If balance feels wobbly in Tree, place your foot at the ankle or calf and use a wall or chair. In Forward Fold and Downward-Facing Dog, bent knees are still the practice. A folded blanket can make Child’s Pose or Easy Seat more comfortable.
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 7 · Put it together is a 15-minute practice written from the pose pages on this site. A slow sun-salutation shape, both sides, then Tree and a twist. This is the week’s practice in one place. 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: Sit for a minute. Decide you will move slowly on purpose; Stand at the front of the mat; Knees bent, head heavy. 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 15 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
Day 7 · Put it together 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.
Day 7 · Put it together: common questions
What if I don’t have time for the full routine?
Trim it down by keeping the seated start, the slow standing flow through Downward-Facing Dog, one lunge and Warrior sequence on each side, then finish with Child’s Pose, one twist on each side, and rest. That keeps the shape of the practice without rushing.
How should Tree Pose feel in this routine?
Tree should feel steady enough that you can breathe, even if you wobble. Press the standing foot into the floor and place the lifted foot at the ankle or calf, not forcing it higher. Many people find a wall or chair helps them settle and pay attention.
What if my hamstrings or lower back feel tight in the folds?
Keep your knees bent in Standing Forward Fold and Downward-Facing Dog. Let your head feel heavy in the fold, and make your spine long in Halfway Lift with hands on your shins. Ease out a bit if anything pinches. Slow, roomy breathing usually tells you the shape is manageable.