Move with your breath and stay well within comfort. This is a good daily habit, or a gentle session on a rest day.
The plan
Warm-up 1 min 30 sec
- Shoulder rolls30 sec
- Slow marching on the spot1 min
Main set 2 rounds — rest 20 sec between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Cat–cow Follow your breath |
45 sec | 10 sec |
 Child's pose |
40 sec | 10 sec |
 Cobra (or sphinx) Or sphinx |
30 sec | 10 sec |
 Bird dog Slowly |
40 sec | 10 sec |
 Kneeling hip flexor stretch 30 seconds each side |
1 min | 10 sec |
 Downward-facing dog Knees bent is fine |
30 sec | 10 sec |
Cool-down 1 min 30 sec
- Inner thigh stretch30 sec
- Slow breathing, lying or seated1 min
This workout is part of: 4-week low-impact start, 4-week dumbbell foundations.