Five poses, 10 minutes a day. Cumulative benefits across months.

1. Cat-Cow. Spinal mobility. 1 minute.
2. Downward Dog. Full-body stretch; mild strengthening. 1 minute.
3. Warrior II. Hip opening; lower-body strength. 1 minute each side.
4. Bridge. Glute activation; posterior chain. 1 minute.
5. Seated Forward Fold. Hamstring + calming nervous system. 2 minutes.

Hold each with steady breath. 10 minutes daily; start any morning.