Beginner Protocol (15-20 min)
- Pelvic release warm-up (6 min): gentle hip and low-back mobility
- Supportive asanas (10-14 min): restorative forward folds and bridges
- Cooling pranayama (6-8 min): slow calming breath
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Pelvic release warm-up (6 min): gentle hip and low-back mobility
- Supportive asanas (10-14 min): restorative forward folds and bridges
- Cooling pranayama (6-8 min): slow calming breath
- Relaxation (6-10 min): guided rest with body scan
Frequency: 4-6 days/week; reduce intensity on high-symptom days.
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.