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Cat-Cow Stretch

Repeat this sequence for 10 rounds, moving with your breath.

Child's Pose

Relax your forehead on the ground and hold for 30 seconds to 1 minute, breathing deeply.

Downward Facing Dog

Hold for 15-30 seconds, then switch sides. Repeat 2-3 times on each side.

Thread the Needle

Hold for 15-30 seconds, then switch sides. Repeat 2-3 times on each side.

Standing Forward Fold

Hold for 60 seconds to 1 minute, breathing deeply.

Cobra Pose

Hold for 15-30 seconds, then release back down. Repeat 2-3 times.

Seated Spinal Twist

Hold for 15-30 seconds, then switch sides. Repeat 2-3 times on each side.

Bridge Pose

Hold for 15-30 seconds, then release back down. Repeat 2-3 times.

Example Card

This is an examle page with no contrnt. You can use it as a starter for your custom pages.

Supine Figure 4 Stretch

Hold for 15-30 seconds, then switch sides. Repeat 2-3 times on each side.

Corpse Pose (Savasana)

Remain in this pose for 5-10 minutes, focusing on deep relaxation and letting go of tension in your back and body.

Cross-body Stretch

Hold for 15-30 seconds, then switch sides. Repeat 3 times on each side, once a day.