🧘♀️ 1. Deep Breathing (Pranayama) – 2 minutes
Purpose: Calms the mind, improves focus, and relieves stress.
Sit comfortably with a straight spine.
Close your eyes and take slow, deep breaths — inhale through your nose for 4 counts, exhale for 4 counts.
Continue for 10–12 cycles.
🪷 2. Cat-Cow Stretch (Marjaryasana–Bitilasana) – 2 minutes
Purpose: Relieves back tension and improves flexibility.
Get on your hands and knees (tabletop position).
Inhale, arch your back (cow pose).
Exhale, round your spine (cat pose).
Repeat for 10 rounds.
🌞 3. Sun Salutation (Surya Namaskar) – 3–5 minutes
Purpose: Full-body warm-up, improves blood circulation.
This sequence combines 12 postures involving stretching, bending, and breathing.
Start slowly with 3 rounds, increasing over time.
Focus on syncing breath with each movement.
🦋 4. Standing Forward Bend (Uttanasana) – 1 minute
Purpose: Reduces stress and stretches hamstrings.
Stand tall, exhale, and bend forward from the hips.
Let your head and arms hang freely.
Hold for 30 seconds to 1 minute.
Slowly roll back up to standing.
🌿 5. Warrior Pose (Virabhadrasana I) – 2 minutes
Purpose: Builds strength, balance, and confidence.
Step one foot back, bend your front knee (90°).
Raise your arms overhead, palms together.
Hold for 30 seconds per side.
🪞 6. Tree Pose (Vrikshasana) – 1 minute
Purpose: Improves focus and balance.
Stand tall, place one foot on the inner thigh of the opposite leg.
Bring hands together in a prayer position.
Hold for 30 seconds, switch sides.
💤 7. Corpse Pose (Savasana) – 2 minutes
Purpose: Complete relaxation and mental reset.
Lie on your back, arms by your sides, eyes closed.
Focus on your breathing.
Stay here for 2–5 minutes.
🌼 Tips for Busy People
✅ Practice in the morning for an energetic start or evening to unwind.
✅ Even 5 minutes is better than none — consistency matters more than duration.
✅ Use a quiet corner or yoga mat at home or office.
✅ Pair your session with soothing music or silence.