Each session lasts 30-40 minutes, no weights required. Perform 3-4 sets per exercise, with 30-60 seconds rest between sets. Hold poses for 20-30 seconds or do 8-12 reps per side. Warm up and cool down for 5 minutes each.
Day 1: Upper Body Flexibility & Balance
Focus: Shoulders, arms, chest, and upper back.
- Warm-up (5 min): Arm swings, shoulder rolls, neck circles.
- Pike Push-Up to Downward Dog Flow (3 sets, 8-10 reps): Start in pike position, lower into push-up, flow to downward dog, press heels down.
- Single-Arm Wall Angels (3 sets, 10 reps per arm): Against wall, slide one arm up/down like snow angels, keeping contact. Switch arms.
- Thread the Needle to Side Plank (3 sets, 20-30 sec per side): From child’s pose, thread arm under, then transition to side plank.
- Handstand Hold Against Wall (3 sets, 20-30 sec): Kick up to wall-supported handstand, stack shoulders over wrists.
- Cool-down (5 min): Seated forward fold, chest openers.
Day 2: Lower Body Flexibility & Balance
Focus: Hips, legs, and ankles.
- Warm-up (5 min): Leg swings, hip circles, ankle rolls.
- Pistol Squat Progressions (3 sets, 6-8 reps per leg): Single-leg squat with other leg extended, use chair for support if needed.
- Warrior III to Half-Moon Flow (3 sets, 20-30 sec per side): Hinge to Warrior III (one leg back, arms forward), open to Half-Moon (stack hips).
- Figure-Four Balance Hold (3 sets, 20-30 sec per side): Stand on one leg, cross other ankle over knee, squat slightly.
- Cossack Squat Switches (3 sets, 8-10 reps per side): Wide stance, shift to deep lateral squat, then switch sides.
- Cool-down (5 min): Butterfly stretch, standing quad pulls.
Day 3: Core & Spine Flexibility & Balance
Focus: Abs, obliques, and back.
- Warm-up (5 min): Cat-cow poses, torso twists.
- Bird-Dog to Knee-to-Elbow Crunch (3 sets, 10 reps per side): On all fours, extend opposite arm/leg, crunch knee to elbow, hold briefly.
- Seated Spinal Twist with Extension (3 sets, 20-30 sec per side): Sit with legs extended, twist torso, extend arms overhead.
- Plank to Side Plank Rotations (3 sets, 8-10 reps per side): From forearm plank, rotate to side plank, reach arm up, return.
- Boat Pose Variations (3 sets, 20-30 sec hold): V-shape sit, twist side to side or lower/raise legs.
- Bridge Walkouts (3 sets, 8-10 reps): From bridge pose, walk hands forward and back.
- Cool-down (5 min): Child’s pose, supine twists.
Day 4: Full-Body Integration & Flow
Focus: Total-body harmony.
- Warm-up (5 min): Sun salutations or dynamic stretches.
- Crow Pose Hold (3 sets, 20-30 sec): Squat, hands down, knees on triceps, lift feet.
- Lunge to Pyramid Flow (3 sets, 8-10 reps per side): From low lunge, straighten front leg to pyramid pose, return.
- Standing Split Variations (3 sets, 20-30 sec per side): Lift one leg high behind (use wall if needed), fold forward.
- Full-Body Flow Sequence (3 sets, 1-2 min): Downward dog to plank, cobra, warrior I, end in tree pose. Move with breath.
- Cool-down (5 min): Full-body scan relaxation, gentle folds.
Consistency is key! Aim for 4 days a week with rest or light walks in between. Listen to your body, hydrate, and track progress.