Beginner Protocol (15-20 min)
- Circadian priming (5 min): morning light + gentle breath-led movement
- Moderate asana practice (12-18 min): standing + seated balance
- Pranayama (8 min): alternate nostril or coherent breathing
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Circadian priming (5 min): morning light + gentle breath-led movement
- Moderate asana practice (12-18 min): standing + seated balance
- Pranayama (8 min): alternate nostril or coherent breathing
- Evening unwind (6-10 min): restorative decompression
Frequency: Daily, ideally fixed morning/evening windows.
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.