Beginner Protocol (15-20 min)
- Post-meal Vajrasana (5-8 min): upright, relaxed breathing
- Gentle spinal mobility (6 min): cat-cow and mild seated twists
- Abdominally soft pranayama (6 min): slow diaphragmatic breathing
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Post-meal Vajrasana (5-8 min): upright, relaxed breathing
- Gentle spinal mobility (6 min): cat-cow and mild seated twists
- Abdominally soft pranayama (6 min): slow diaphragmatic breathing
- Restorative finish (6-10 min): supported relaxation
Frequency: Daily; avoid strong inversions or intense core work after meals.
Flare-day / Low-Energy Protocol (10-15 min)
- 2-3 minutes of quiet breath awareness in a supported posture
- 5-7 minutes of the gentlest mobility from your usual sequence
- 3-5 minutes of guided relaxation or body scan
Frequency: Use on symptomatic days; resume full routine once symptoms settle.