You do not need an hour or a playlist. Fifteen unhurried minutes on the mat set a different tone for the whole day. Here is a simple structure to borrow.
Minutes 1–3: arrive
Sit on a cushion or folded blanket, let the spine stack, and count ten slow breaths. Nothing to fix yet — just arrive where you are.
Minutes 4–8: wake the spine
Move through cat-cow, a few easy twists and one or two rounds of gentle sun salutation at half speed. Blocks under the hands keep the hamstrings honest.
Minutes 9–13: one shape, properly
Pick a single pose to visit properly — a supported lunge, a strap-assisted fold, a low bridge over the wheel. One shape with attention beats five in a hurry.
Minutes 14–15: close
Lie back, knees over the bolster, eyes closed. Two minutes of stillness is enough to seal the practice and carry it into the kettle, the inbox, the day.
