🧘 Yoga

Surya Namaskar (slow) · 5–10 min · Beginner (go slow)

Flow through the 12 steps slowly, one breath per movement.

Benefits: Warms the body, may lift energy and alertness

Breathing: Inhale when opening/rising, exhale when folding

Caution: Skip deep bends with back or blood-pressure issues

Frequency: Daily

Tadasana stretch · 2 min · Beginner

Stand tall, interlace fingers, stretch arms up and rise on toes.

Benefits: Posture and wakefulness

Breathing: Inhale up, exhale down

Caution: Hold a wall if balance is unsteady

Frequency: Daily

Vrikshasana (Tree) · 1 min each side · Beginner

Stand on one leg, other foot on inner calf or thigh, hands at heart.

Benefits: Balance and concentration

Breathing: Slow, steady nasal breathing

Caution: Never press the foot on the knee joint

Frequency: Daily

Balasana (Child's pose) · 2–3 min · Beginner

Kneel, sit back on heels, fold forward, forehead down.

Benefits: Relaxes back and mind

Breathing: Breathe into the back

Caution: Use a cushion for knee discomfort

Frequency: Any time

Shavasana · 5–10 min · Beginner

Lie on your back, let the whole body go heavy.

Benefits: Deep rest

Breathing: Natural breathing

Caution: Bend knees if the lower back aches

Frequency: Daily

Setu Bandhasana (Bridge) · 3 × 20 sec · Beginner

Lie down, knees bent, lift hips; hold, then lower slowly.

Benefits: Strengthens back, glutes, legs

Breathing: Exhale lifting, breathe steadily holding

Caution: Avoid with neck injury

Frequency: 3–4× a week

Paschimottanasana (gentle) · 1–2 min · Beginner

Sit legs forward, lengthen spine, fold only as far as comfortable.

Benefits: Hamstring and back flexibility

Breathing: Lengthen on inhale, fold on exhale

Caution: Bend knees; avoid with slipped disc

Frequency: Daily

Viparita Karani (Legs up the wall) · 5 min · Beginner

Lie near a wall, rest legs up on it.

Benefits: Calming before sleep

Breathing: Long slow exhales

Caution: Avoid with glaucoma or late pregnancy

Frequency: Evenings

Sukhasana with Om chanting · 5–10 min · Beginner

Sit cross-legged, chant Om 11 times, then sit quietly.

Benefits: Stillness and devotion

Breathing: Deep inhale, long 'Ommm' exhale

Caution: Sit on a cushion or chair if needed

Frequency: Daily