Quiet, calming space prepared

Yoga mat, blanket, and pillow/bolster ready

Set a gentle intention (e.g., "I release tension")

2-3 minutes of deep belly breathing

Alternate nostril breathing (Nadi Shodhana)

Gentle neck and shoulder rolls

Child's Pose (Balasana) – 1-2 min

Cat-Cow Flow (Marjaryasana–Bitilasana)

Seated Forward Fold (Paschimottanasana)

Legs Up the Wall (Viparita Karani)

Reclined Twist (Supta Matsyendrasana)

Guided Savasana (5–10 min)

Aromatherapy or calming music

Reaffirm intention / gratitude