Even when the day feels packed, just fifteen minutes on the mat can make all the difference.
This routine was created for those moments — to help you reconnect, recharge, and move with calm awareness.
1. Breath + Gentle Neck and Shoulder Rolls (3 minutes)
We begin with stillness and breath. A few mindful rolls of the neck and shoulders help dissolve tension we unknowingly carry. This gentle opening tells your body it’s safe to relax and your mind that it can slow down.
2. Sun Salutations (4 minutes)
Three easy rounds of Surya Namaskar warm up the body and awaken the breath. The rhythm of movement and inhaling builds quiet focus while energising every muscle and joint.
3. Standing Sequence: Warrior II and Triangle (4 minutes)
These classic poses strengthen and stretch at the same time. Warrior II grounds you - steady and alert. Triangle lengthens the spine and opens the sides, helping you feel free in both body and mind.
4. Forward Fold and Seated Twist (3 minutes)
A gentle forward fold soothes the nervous system, followed by a seated twist to ease the spine and support digestion - a small detox for both body and mind.
5. Child’s Pose (1 minute)
Finish in Balasana, letting everything settle. One quiet minute to breathe, absorb, and carry the calm into your day.
No matter how busy life feels, this short practice is a reminder: consistency matters more than intensity. A few mindful minutes, done with care, is yoga at its best.