Beginner Protocol (15-20 min)
- Activation block (8 min): dynamic mobility and marching patterns
- Asana circuit (18-25 min): alternating strength and mobility sets
- Breath reset (6 min): controlled nasal breathing
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Activation block (8 min): dynamic mobility and marching patterns
- Asana circuit (18-25 min): alternating strength and mobility sets
- Breath reset (6 min): controlled nasal breathing
- Recovery (6-10 min): cooldown stretch and guided rest
Frequency: 5-6 days/week with progressive load and tracking.
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.