diff --git a/personal/serotonin_management_guide.md b/personal/serotonin_management_guide.md
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--- a/personal/serotonin_management_guide.md
+++ b/personal/serotonin_management_guide.md
@@ -127,4 +127,33 @@ Remember: This is your personal serotonin strategy. Be patient and kind to yours
 - Equipment needed: Chair, wall
 - Aim to complete the circuit 2-3 times for optimal benefits
 
-Remember to warm up before and cool down after the workout. Stay hydrated and listen to your body. Consult a physician before starting any new exercise regimen.
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+Remember to warm up before and cool down after the workout. Stay hydrated and listen to your body. Consult a physician before starting any new exercise regimen.
+
+---
+
+# 10-Minute Stretch and Yoga Routine
+
+| Pose/Stretch                 | Duration | Description                                            |
+|------------------------------|----------|--------------------------------------------------------|
+| 1. Mountain Pose             | 30 sec   | Stand tall, arms at sides, focus on breathing          |
+| 2. Forward Fold              | 30 sec   | Bend forward, touching toes or floor                   |
+| 3. Cat-Cow Stretch           | 60 sec   | Alternate arching and rounding back on hands and knees |
+| 4. Downward-Facing Dog       | 30 sec   | Inverted V-shape, stretches entire back of body        |
+| 5. Warrior I (Right)         | 30 sec   | Lunge with back foot at 45°, arms raised                |
+| 6. Warrior I (Left)          | 30 sec   | Repeat on left side                                    |
+| 7. Triangle Pose (Right)     | 30 sec   | Wide stance, bend to right, arm extended               |
+| 8. Triangle Pose (Left)      | 30 sec   | Repeat on left side                                    |
+| 9. Seated Forward Bend       | 30 sec   | Sit, legs extended, reach for toes                     |
+| 10. Butterfly Stretch        | 30 sec   | Sit, soles of feet together, knees out                 |
+| 11. Supine Twist (Right)     | 30 sec   | Lie down, twist lower body to right                    |
+| 12. Supine Twist (Left)      | 30 sec   | Repeat on left side                                    |
+| 13. Child's Pose             | 60 sec   | Kneel, sit back on heels, stretch arms forward         |
+
+**Notes:**
+- Hold each pose for the specified duration
+- Transition smoothly between poses
+- Total routine time: Approximately 10 minutes
+- Equipment needed: Yoga mat (optional)
+- Focus on breathing deeply and steadily throughout
+
+Remember to move gently and never force a stretch. If you feel pain, ease off the stretch. This routine can be done daily, either as a standalone practice or after other workouts.
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