Beginner Protocol (15-20 min)
- Dynamic warm-up (8 min): brisk but controlled standing flow
- Strength-endurance sequence (15 min): Warrior/Plank/Bridge variations
- Breath regulation (8 min): paced exhale-focused breathing
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Dynamic warm-up (8 min): brisk but controlled standing flow
- Strength-endurance sequence (15 min): Warrior/Plank/Bridge variations
- Breath regulation (8 min): paced exhale-focused breathing
- Cool-down and relaxation (8-12 min): restorative postures
Frequency: 5-6 days/week plus walking and nutrition guidance.
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.