Beginner Protocol (15-20 min)
- Mobility and joint prep (8 min): controlled full-body warm-up
- Balance-strength block (12-18 min): standing and chair-supported work
- Breath and posture reset (8 min): paced breathing + alignment
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Mobility and joint prep (8 min): controlled full-body warm-up
- Balance-strength block (12-18 min): standing and chair-supported work
- Breath and posture reset (8 min): paced breathing + alignment
- Recovery (8-12 min): restorative poses and relaxation
Frequency: 5 days/week with individualized progression and safety.
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.