15 minutes a day.
30 days to a new you.

Sample routine

Day 1 · The Stance

15 minutes · no equipment

1. 0:00–3:00 · Root

   Horse stance hold, 3 × 40 s + slow belly breathing

   Easier: Half-depth, hands on thighs

2. 3:00–6:00 · Flow

   Arm circles and shoulder rolls, 10 each way · standing twists × 20

   Easier: Smaller circles, seated twists

3. 6:00–9:00 · Flow

   Slow front kicks, 10 per leg · bow stance step-throughs × 10

   Easier: Knee lifts, hold a chair

4. 9:00–12:00 · Flow

   Palm strikes in stance × 30 · gentle squat-to-reach × 12

   Easier: Strikes standing tall, squat to a chair

5. 12:00–15:00 · Settle

   Forward fold, hip opener, 1 minute standing stillness

   Easier: Bent knees, hands on a wall

Sample week

Week 1 at a glance

• Day 1Learn the stance & breath
• Day 2Same routine, 5 s longer holds
• Day 3Add low side kicks
• Day 4Mobility & rest day (10 min)
• Day 5Faster flow, same moves
• Day 6Add stance walk
• Day 7Full Week 1 sequence