Starting your day with yoga and meditation can transform your wellness journey. This daily routine is designed for beginners and seasoned practitioners alike, promoting physical strength, mental clarity, and emotional balance.

Morning Yoga Sequence (20-30 minutes)

1. Child’s Pose (Balasana): 2 minutes. Kneel, touch forehead to mat, arms extended. Breathe deeply to awaken the body.
2. Cat-Cow Pose (Marjaryasana-Bitilasana): 10 rounds. Flow between arching and rounding your back to warm up the spine.
3. Downward-Facing Dog (Adho Mukha Svanasana): 5 breaths. Pedal feet to stretch hamstrings and calves.
4. Warrior I (Virabhadrasana I): 30 seconds per side. Build strength and focus.
5. Tree Pose (Vrksasana): 30 seconds per side. Enhance balance and concentration.
6. Seated Forward Bend (Paschimottanasana): 1 minute. Stretch the back body.

Morning Meditation (10 minutes)

Sit comfortably. Focus on your breath: Inhale for 4 counts, hold for 4, exhale for 4. If mind wanders, gently return to breath. Visualize a peaceful day ahead.

Evening Wind-Down (15-20 minutes)

1. Legs-Up-The-Wall (Viparita Karani): 5 minutes. Relieve stress and improve circulation.
2. Seated Twist (Ardha Matsyendrasana): 30 seconds per side. Detoxify and release tension.
3. Corpse Pose (Savasana): 5 minutes. Full body relaxation.

Evening Meditation (10 minutes)

Practice loving-kindness (Metta): Repeat silently, “May I be happy, may I be healthy, may I be at peace.” Extend to loved ones and all beings.

Benefits of This Routine

• Reduces stress and anxiety
• Improves flexibility and strength
• Enhances sleep quality
• Boosts mindfulness and focus

Consistency is key. Track progress in the Vitalizen App. Consult a doctor before starting if you have health concerns.