Pre-yoga morning stretch routine:
Neck Stretches: Slowly tilt head right and left, holding for 10-15 seconds each side. Roll head gently from side to side.
Shoulder Rolls: Roll shoulders forward and backward in circular motion, 5-8 times each direction.
Spinal Twist: Sit, place right hand on left knee, twist torso to left, hold for 10-15 seconds. Repeat on other side.
Forward Fold: Stand, feet hip-width apart, bend forward from hips, hang loosely, sway side to side. Hold for 20-30 seconds.
Ankle and Wrist Circles: Sit, rotate ankles and wrists in circles, 5-8 times each direction.
5-Minute Yoga Routine:
5-Minute Yoga Routine 1:
Mountain Pose (Tadasana): Stand tall, feet hip-width apart, arms at sides.
Forward Fold (Uttanasana): Bend forward from hips, reach toward your toes or shins.
Cat-Cow Pose (Marjaryasana/Bitilasana): Move through cat and cow poses, rounding and arching your back with your breath.
Child's Pose (Balasana): Sit back on heels, fold forward, and rest your forehead on the mat or a cushion.
Seated Spinal Twist: Sit with legs extended, twist to the right, hugging your right knee with left arm, and look over your right shoulder. Repeat on the left side
5-Minute Yoga Routine 2:
Mountain Pose (Tadasana): Stand tall, feet hip-width apart, arms at sides.
Standing Forward Bend (Uttanasana): Bend forward, reaching toward the floor or legs, let your head hang.
Low Lunge (Anjaneyasana): Step right foot back, lower the knee, and lift your chest, stretching your left hip flexor. Repeat on the other side.
Cobra Pose (Bhujangasana): Lie on your belly, place palms next to your shoulders, and lift your chest, keeping your elbows bent.
Seated Forward Bend (Paschimottanasana): Sit with legs extended, reach forward, and gently fold over your legs.
5-Minute Yoga Routine 3:
Mountain Pose (Tadasana): 1 minute.
Chair Pose (Utkatasana): 1 minute, sit back as if sitting in an imaginary chair, arms extended overhead.
Warrior II (Virabhadrasana II): 1 minute on each side, with a wide-legged stance, bent front knee, and arms extended.
Standing Forward Bend (Uttanasana): 1 minute, fold forward from the hips, reaching towards the floor or your legs.
Corpse Pose (Savasana): 1 minute, lying flat on your back, relaxing and focusing on your breath.
10-Minute Yoga Routine:
10-Minute Yoga Routine 1:
Mountain Pose (Tadasana): 1 minute.
Cat-Cow Pose (Marjaryasana/Bitilasana): 2 minutes, flowing with your breath.
Downward Facing Dog (Adho Mukha Svanasana): 2 minutes, focusing on lengthening your spine and relaxing your head and neck.
Warrior II (Virabhadrasana II): 2 minutes on each side, with a wide-legged stance, bent front knee, and arms extended.
Child's Pose (Balasana): 2 minutes, resting and focusing on deep breaths.
10-Minute Yoga Routine 2:
Mountain Pose (Tadasana): 1 minute.
Sun Salutation A: Flow through a modified sun salutation, including mountain pose, forward fold, plank pose, and cobra or upward facing dog. Repeat for 5 rounds.
Tree Pose (Vrksasana): 1 minute on each side, finding balance and stability.
Bridge Pose (Setu Bandhasana): 2 minutes, lifting hips and engaging glutes and core.
Corpse Pose (Savasana): 2 minutes, lying flat on your back, focusing on relaxation and deep breaths.
10-Minute Yoga Routine 3:
Mountain Pose (Tadasana): 1 minute.
Sun Salutation C: Flow through a modified sun salutation, including plank pose, side plank, low lunge with a twist, and downward facing dog. Repeat for 2 rounds.
Extended Triangle Pose (Utthita Trikonasana): 1 minute on each side, a standing pose that stretches and strengthens the legs, hips, and side body.
Bridge Pose (Setu Bandhasana): 2 minutes, lifting hips and engaging glutes and core.
Supported Shoulderstand (Salamba Sarvangasana): 2 minutes, using a blanket or bolster for support, lifting your legs and hips overhead.
Corpse Pose (Savasana): 2 minutes, lying flat on your back, relaxing and focusing on your breath.
Next level
Medium-Hard Yoga Routine (10 minutes):
Mountain Pose (Tadasana): 1 minute.
Sun Salutation B: Flow through a modified sun salutation, including chair pose, high plank, chaturanga, upward facing dog, and downward facing dog. Repeat for 3 rounds.
Warrior III (Virabhadrasana III): 1 minute on each side, balancing on one leg and extending the other leg straight back, reaching your arms forward.
Side Plank (Vasisthasana): 1 minute on each side, supporting your body on one arm and the side of your foot, stacking your hips.
Standing Forward Bend with Shoulder Opener: Stand with feet hip-width apart, interlace your fingers behind your back, fold forward, and lift your arms overhead, allowing a gentle shoulder stretch. Hold for 1 minute.
Corpse Pose (Savasana): 2 minutes, lying flat on your back, relaxing and focusing on your breath.
Hard Yoga Routine 1 (15 minutes):
Mountain Pose (Tadasana): 1 minute.
Crow Pose (Bakasana): 1 minute, engaging your core and balancing on your hands with your knees resting on your triceps.
Eight-Angle Pose (Astavakrasana): 1 minute, a challenging arm balance that requires twisting and balancing.
King Pigeon Pose (Rajakapotasana): 1 minute on each side, a deep backbend that stretches the hip flexors and opens the chest.
Boat Pose (Navasana): 1 minute, sitting on your sit bones, balancing on your tailbone, and lifting your legs and upper body off the ground.
Extended Triangle Pose (Utthita Trikonasana): 1 minute on each side, a standing pose that stretches and strengthens the legs, hips, and side body.
Corpse Pose (Savasana): 2 minutes, lying flat on your back, relaxing and focusing on your breath.
Hard Yoga Routine 2 (20 minutes):
Mountain Pose (Tadasana): 1 minute.
Handstand (Adho Mukha Vrksasana): 1 minute, against a wall or with a spotter if needed, engaging your core and balancing on your hands.
Scorpion Pose (Vrschikasana): 1 minute, an advanced backbend with your feet touching your head.
Firefly Pose (Tittibhasana): 1 minute, a challenging arm balance that requires open hips and strong core engagement.
Camel Pose (Ustrasana): 1 minute, a deep backbend that opens the chest and stretches the front of the body.
Headstand (Sirsasana): 1 minute, with proper alignment and support, engaging your core and balancing on your head and forearms.
Corpse Pose (Savasana): 2 minutes, lying flat on your back, relaxing and focusing on your breath.
Remember to adjust the times according to your preference and feel free to modify or skip any poses that don't suit your body or time constraints.