Sleep, back, and desk routines
Nine practices: sleep, back and posture, and desk breaks, each at 5, 10, and 20 minutes.
This file writes out nine practices: sleep, back and posture, and desk breaks, each at five, ten, and twenty minutes. Every line names the pose, the Sanskrit name, the hold time, and the cue used on the website. Setup lines and a safety note are included so you can practice with the PDF and without the timer tab.
Stress routines and morning routines are not in this file. They stay on the site, and they are inside the 30-day program. If you want those too, the bundle or the site is the place. We did not pad this PDF with a rewritten version of a routine that lives somewhere else.
A back routine in a PDF is still not a treatment for back pain. The pages describe gentle shapes and tell you to stop when something is wrong. If you are pregnant, injured, or the pain is new, severe, or running down a leg, consult a doctor before you follow the back section. Desk breaks are for ordinary stiffness from sitting, not for an injury you are waiting out.
The file is one of the five practice PDFs and is included in the complete bundle. Preview images show the first pages, including how a routine is listed. Print the pages you will actually use. You do not owe the file a complete session.
$12
Every routine is written out in order. Each line names the pose, the Sanskrit name, the hold time, and the cue used on the website. Pose setup lines and a safety note are included so you can practice without the timer tab open. Stress and morning routines are not in this file. They stay on the site, and they are inside the 30-day program.
18 pages in the file you receive.
This file is also in the complete practice bundle for $29. The five practice files are $61 if bought separately.
Pages from the PDF
These images are the first pages of the file, rendered from the PDF itself.
The poses and routines in these files are also free on the site. This is movement education, not medical care. Read the terms for how downloads and refunds work once checkout is open.