Centering (2 minutes)

Sit in Sukhasana (Easy Pose) with eyes closed. Place one hand on your heart, one on your belly. Take 10 deep breaths, extending the exhale longer than the inhale to activate the parasympathetic nervous system.

Joint Mobilization (3 minutes)

1. Neck Rolls: Slowly circle the head 3 times each direction
2. Shoulder Shrugs: 5 up-and-back movements
3. Wrist Circles: 5 circles each direction, both wrists
4. Hip Circles: Hands on knees, circle hips 5 times each direction
5. Ankle Rolls: Point and flex feet, then circles

Sun Salutation A Variations (5 minutes)

Perform 3 rounds, modifying as needed:

1. Mountain Pose (Tadasana): Ground through all four corners of the feet
2. Upward Salute (Urdhva Hastasana): Side stretch if shoulders feel tight
3. Forward Fold (Uttanasana): Bend knees generously
4. Halfway Lift (Ardha Uttanasana): Flat back, hands to shins
5. Plank (Phalakasana): Hold 3 breaths
6. Chaturanga variation: Lower knees, then chest, then chin
7. Upward-Facing Dog or Cobra: Lift heart, not chin
8. Downward-Facing Dog: Pedal the feet for 5 breaths
9. Forward Fold → Rise
10. Mountain Pose

Standing Balance & Core (3 minutes)

• Warrior II (Virabhadrasana II): 3 breaths each side
• Extended Side Angle: Open the chest
• Tree Pose (Vrksasana): 30 seconds each side
• Boat Pose (Navasana): 3 rounds of 15-second holds

Cool-Down & Intention Setting (2 minutes)

Return to seated. Take 5 diaphragmatic breaths. Set one clear intention for your day in a single sentence.