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1. Easy Seated Pose + Grounding Breath (3 mins)
- Sit cross-legged, hands on knees
- Close your eyes, inhale deeply through the nose, exhale slowly through the mouth
- Begin to settle your body and mind
2. Seated Cat-Cow (2 mins)
- Stay seated
- Inhale: Arch the spine, lift the chest (Cow)
- Exhale: Round the back, tuck the chin (Cat)
- Repeat with breath, gently loosening the spine
3. Side Stretch + Neck Rolls (3 mins)
- Inhale: Reach one arm up, exhale: lean to the opposite side (1 min each side)
- Roll your neck gently in circles, both directions
4. Child’s Pose (2 mins)
- Knees wide, big toes touch, forehead to mat
- Arms forward or alongside the body
- Deep breathing into the back and hips
5. Tabletop → Cat-Cow (2 mins)
- On hands and knees
- Inhale to arch the back (Cow)
- Exhale to round the spine (Cat)
- Optional: hip circles to loosen the lower back
