Beginner Protocol (15-20 min)
- Grounding mobility (6 min): joint rotations and mindful warm-up
- Steady standing balance (10 min): Tree, Warrior variations, breath-led holds
- Focused pranayama (8 min): equal-ratio breathing
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Grounding mobility (6 min): joint rotations and mindful warm-up
- Steady standing balance (10 min): Tree, Warrior variations, breath-led holds
- Focused pranayama (8 min): equal-ratio breathing
- Meditative attention practice (10-15 min): breath-focus or mantra-based sitting
Frequency: 5 days/week with gradual progression and consistent timing.
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.