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@@ -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.
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.