Overview:
Age-adapted practice focusing on stability, joint-friendly movements, breath-led pacing, and frequent mini-rests.
Steps:
1) Warm-up: 5 minutes chair-assisted mobilization.
2) Core set: 4–6 poses (e.g., Tadasana with wall support, seated cat–cow, supported Bhujangasana, supine twists, bridge with props).
3) Holds: 15–20 seconds × 2–3 rounds, progress slowly to 30 seconds.
4) Breath: Soft, even nasal breathing; no retention.
5) Rest: 30–45 seconds relaxed Śavāsana or seated rest between poses.
Benefits:
• Aids balance, mobility, and calm.
• Supports circulation and joint comfort.
Precautions:
• Avoid sudden head-down positions; rise slowly.
• Check blood pressure and medical advice for comorbidities.
Suggested Duration & Tips:
• 15–25 minutes, 4–6 days/week; prioritize consistency over intensity.
• Keep a chair/wall handy for support.