This ten-part morning routine combines movement, breathing and rest. The sequence is intended for steady practice rather than a promised appearance-related result.
Navigator
1. Tadasana
Stand with even support through both feet.
2. Urdhva Hastasana
Raise the arms while keeping the shoulders relaxed.
3. Supported Chair Pose
Move the hips backward while holding a wall or chair.
4. Low Lunge
Use blocks and keep the stance manageable.
5. Cat–Cow movement
Move the spine gradually with ordinary breathing.
6. Low Cobra
Lift the chest through a small range.
7. Supported Bridge Pose
Lift the pelvis or rest it on a block.
8. Reclined twist
Move the knees through a comfortable range.
9. Nadi Shodhana without retention
Alternate the nostrils gently.
10. Savasana
Rest with suitable support beneath the head or knees.
Practice limits
Stop when movement or breathing becomes strained, confusing or unstable. Learn stronger variations from a qualified yoga teacher.