Day 1: Full Body Stretch & Posture Alignment Warm-Up (5-10 minutes) Timer: 5 minutes countdown Focus: Increase blood flow, improve flexibility, and prepare for deeper stretches. 1. Cat-Cow Stretch (Marjariasana) Reps: 10 reps × 2 sets Rest: 30 seconds Timer: 30-second rest after each set Description: Start in a tabletop position. Inhale to drop your belly (Cow Pose), then exhale to round your back (Cat Pose). Keep the movements slow and controlled. 2. Tiryaka Tadasana (Dynamic Side Stretches) Reps: 10 side-to-side reps × 2 sets Rest: 30 seconds Timer: 30-second rest after each set Description: Stand tall, raise arms overhead, and lean side-to-side while elongating your body. This stretches the sides and improves spinal flexibility. 3. Arm Circles Reps: 10 reps forward and backward × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Extend arms out and create circles, starting small and gradually enlarging. This targets shoulder mobility. 4. Leg Swings Reps: 10 reps per leg × 2 sets Rest: 30 seconds Timer: 30-second rest after each set Description: Swing one leg forward and backward, engaging your core and focusing on balance. --- Stretch & Posture Focus (20-30 minutes) Focus: Flexibility, alignment, and posture improvement. 1. Tadasana (Mountain Pose) Hold: 30-45 seconds × 3 sets Rest: 30 seconds Timer: 30-second rest after each set Description: Stand tall with feet together, engaging your body. This pose promotes posture and alignment awareness. 2. Paschimottanasana (Seated Forward Bend) Hold: 30-45 seconds × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Fold forward from the hips, stretching the hamstrings and lower back. 3. Bhujangasana (Cobra Pose) Hold: 20-30 seconds × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Press into the palms to lift your chest into a gentle backbend. This strengthens the lower back and opens the chest. 4. Ustrasana (Camel Pose) Hold: 20-30 seconds × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Lean back, reaching for your heels or supporting your lower back. This deep backbend stretches the front body and improves posture. 5. Adho Mukha Svanasana (Downward Dog) Hold: 30-45 seconds × 3 sets Rest: 30 seconds Timer: 30-second rest after each set Description: Lift your hips, forming an inverted "V." This strengthens and stretches the entire body. 6. Hastapadasana (Standing Forward Bend) Hold: 20-30 seconds × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Hinge at the hips to fold forward and release tension in the lower back and hamstrings. --- Cool-Down (5-10 minutes) Focus: Relaxation and recovery. 1. Child’s Pose (Balasana) Hold: 30-45 seconds × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Rest in Child’s Pose to stretch the hips, thighs, and lower back, allowing your mind to relax. 2. Tadasana (Stretch Upward) Hold: 30 seconds × 2 sets Rest: 30 seconds Timer: 30-second rest between sets Description: Stretch your arms upwards, elongating your body. Focus on deep, mindful breathing as you relax.Make a video descriptive with built-in timers with rest timers.