Ten minutes, seven positions: sixty seconds of Cat-Cow, ninety seconds each in the Hip Flexor Stretch, Thoracic Rotation, Pigeon Pose, and World’s Greatest Stretch, a sixty-second Squat Hold, and two minutes in Child’s Pose to wind down.
Each hold gets long enough to settle into rather than rush through, and the timer handles the counting so your attention can stay on breathing. Run it after training, or as a daily reset for desk-stiff hips and a rounded upper back. If a position doesn’t suit your body, swap it in the editor for one that does — or lengthen the holds where you’re tightest.
A structured one-hour practice block: technique, sight-reading, repertoire, a break, more repertoire, improvisation, and review.
Four 25-minute focus blocks with 5-minute breaks between. Deep-work cadence built for studying or coding.