The following poses are designed to overall address all the body’s major joints and muscles. It is a starting place.
You can take 30 seconds to a minute for each poses. If for any reason you feel pain, back off and modify the pose. Feel free to add in extra movements as you progress through the routine.
Child’s Pose
Cat/Dog Pose
Cobra Pose
Malasana or Squat
Sukasana or seated pose with arms overhead.
Standing Wide Leg forward Fold.
Feel free to modify by using a block or wedge for the squat. Sitting on a chair for seated pose and staying seated for wide leg forward fold.
3 minutes to a Pain-Free Life by Dr. Joseph Weisberg
