You do not need an hour, a studio or fancy leggings to stay mobile. This is the sequence I give every student who says they have no time: seven poses, about two minutes each, done in the order below so the body warms safely joint by joint.

The sequence

  • Child's pose (2 min). Knees wide, forehead down. Breathe into your back body and let the day drop off your shoulders.
  • Cat–cow (1 min). Ten slow rounds, moving with the breath. Think of oiling each vertebra.
  • Downward dog (1 min). Pedal the feet, bend the knees generously. Length matters more than straight legs.
  • Low lunge, both sides (2 min). Back knee down, hands on blocks or thighs. Squeeze the back glute to open the hip flexor.
  • Warrior II, both sides (2 min). Front knee over ankle, arms parallel to the floor. Gaze past the middle finger.
  • Bridge (2 min). Two rounds of five breaths. Press evenly through both feet and keep the knees hip-width.
  • Legs up the wall (3 min). Scoot close to a wall, rest your arms wide, and do absolutely nothing. This counts.
Consistency beats intensity. Fifteen minutes three times a week will change your body more than one heroic Sunday session.

Make it stick

Anchor the sequence to something you already do — right after the morning kettle, or before your evening shower. Keep your mat unrolled somewhere visible; a mat you can see is a mat you will use.

If a pose hurts (not stretches, hurts), skip it and tell us in class. There is always another version of the shape, and finding yours is the whole practice.