Beginner Protocol (15-20 min)
- Centering (2 min): quiet seated breathing with eyes closed
- Neck and shoulder release (5 min): gentle range-of-motion movements
- Supported forward folds (6 min): low-intensity calming postures
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Centering (2 min): quiet seated breathing with eyes closed
- Neck and shoulder release (5 min): gentle range-of-motion movements
- Supported forward folds (6 min): low-intensity calming postures
- Nadi Shodhana Pranayama (6 min): slow alternate-nostril breathing
- Bhramari + guided relaxation (8-12 min): low-light restorative finish
Frequency: 4-6 days/week; keep intensity low during active headache 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.