Build Your Strength

A slow, grounding sequence to wake the body gently. Focus on breath and gentle stretches for the spine, hips, and shoulders.

Modifications: Use a chair for balance during standing poses. Place a folded blanket under knees if uncomfortable.

Supported, floor-based poses held for several breaths each. Designed to calm the nervous system and prepare for rest.

Modifications: Stack cushions or use a firm blanket in place of a bolster.

A standing and seated sequence targeting neck, shoulders, spine, hips, and calves. Improves range of motion for everyday movement.

Modifications: All stretches can be done seated in a chair.

Focused stretches for tight hips and the lower back. Particularly helpful after sitting for long periods.

Modifications: Use a cushion under the hips for pigeon pose variations.

A walk at a comfortable pace, focusing on breath, posture, and noticing your surroundings. Can be done outdoors or on a treadmill.

Modifications: Start with 5-10 minutes and build gradually. Indoor walking in a mall or hallway works too.

A moderately paced walk in a park, trail, or neighbourhood. Aim for a pace where you can talk but not sing.

Modifications: Shorten the duration or use walking poles for additional stability and upper-body engagement.

A simple circuit: squats, wall push-ups, rows, glute bridges, and standing core. 8-10 repetitions per exercise, 2 rounds.

Modifications: Use bodyweight only. Perform seated exercises where standing is tiring. Reduce to 1 round.

Chair squats, standing calf raises, side-lying leg lifts, and wall sits. Focus on controlled movement and full range of motion.

Modifications: Hold the chair or wall for balance. Reduce range of motion if knees are uncomfortable.

Single-leg stands, heel-to-toe walking, and gentle weight shifts. Builds confidence and stability for daily life.

Modifications: Always have a chair or wall within reach. Start with 10-second holds and build up.

Practice getting up from the floor, stepping over objects, reaching, and rotating. Movements that mirror daily life.

Modifications: Use a sturdy chair for the sit-to-stand portions. Keep the space clear.

Lie down comfortably and follow a body-scan relaxation. Tense and release each muscle group, then rest in stillness.

Modifications: Sit in a comfortable chair if lying down is not comfortable.

A short practice of slow, rhythmic breathing while seated or lying down. Ideal between active days or before sleep.

Modifications: Any comfortable position works. Focus only on the breath.