Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Mountain Breath Reach
2 sets · 6 reps · 10s rest
Stand tall, inhale arms overhead, exhale arms down. Let the breath set a calm pace.
Steps
Stand tall with feet grounded.
Inhale and reach arms overhead.
Keep shoulders relaxed away from ears.
Exhale and lower the arms.
Repeat at a calm breathing pace.
Cues
Stand tall.
Reach with breath.
Shoulders soft.
Common mistakes
Shrugging the shoulders up.
Arching the lower back.
Moving faster than the breath.
2. Cat-Cow
2 sets · 8 reps · 10s rest
Move through gentle spinal rounding and arching. Keep the range comfortable and rhythmic.
Steps
Start on hands and knees.
Inhale and gently arch the spine.
Exhale and round the spine.
Move one vertebra at a time if possible.
Keep the range easy and rhythmic.
Cues
Move with breath.
Gentle spine motion.
Hands under shoulders.
Common mistakes
Forcing the neck upward.
Locking the elbows hard.
Moving into pinching back pain.
3. Down Dog Pedal
2 sets · 8 reps · 10s rest · both sides
Push hips back and alternate bending knees. Keep hands grounded and shoulders relaxed.
Steps
Start in a downward dog shape.
Press hands into the floor.
Bend one knee while the other heel reaches down.
Switch sides slowly.
Keep shoulders relaxed and hips reaching back.
Cues
Hands press down.
Pedal slowly.
Hips reach back.
Common mistakes
Dumping weight into the wrists.
Forcing heels to the floor.
Shrugging shoulders toward ears.
4. Low Lunge Twist
1 set · 5 reps · 15s rest · both sides
Step into a low lunge and rotate gently toward the front leg. Use a hand on the floor or thigh.
Steps
Step one foot forward into a low lunge.
Place one hand on the floor or front thigh.
Lengthen through the spine.
Rotate gently toward the front leg.
Return to center before switching sides.
Cues
Lengthen first.
Twist gently.
Use support.
Common mistakes
Collapsing into the front hip.
Forcing the twist from the neck.
Letting the front knee cave inward.
5. Standing Forward Fold
1 set · 35s hold · 10s rest
Fold from the hips with knees bent as needed. Let the neck relax and breathe slowly.