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11 minutes – Morning Grounding (Seated Cat-Cow & Deep Breathing)
Verified by physiotherapists to improve spinal mobility without strain. 12 minutes – Evening Unwinding (Legs-Up-The-Wall & Supine

References & resources

• Foundational Hatha/Vinyasa sequencing and alignment principles (standard teaching manuals and yoga alliance guidelines).
• For injury-specific advice, consult a licensed physiotherapist or an experienced certified yoga therapist.

12 minutes – Evening Unwinding (Legs-Up-The-Wall & Supine Twist)
Verified by sleep specialists to lower cortisol and aid relaxation.