Are you dealing with any like scoliosis or herniated discs?

This 20-minute targeted yoga sequence isolates and corrects distortions along the spinal column. For best results, practice this routine on a firm yoga mat three to four times a week. 1. The Quadruped Axial Alignment (Cat-Cow Variant)

The Fixed Firm pose is excellent for improving circulation, but it is also an intense posture for the knees. It should be avoided if you have a current knee injury, especially a meniscus tear. Additionally, this posture can help with digestive issues and is known to prevent conditions like diabetes and varicose veins, but it must be practiced with awareness and patience.

: Stay on your stomach but slide your hands back so they rest flat under your shoulders. Keep your elbows tucked tightly against your ribs. Hug your legs together and press the tops of your feet into the mat. Use your back muscles—not your hand strength—to gently lift your chest off the floor.

Perform each of these foundational movements for roughly 90 to 120 seconds to reach the 12-minute threshold. 1. Cat-Cow Stretch (Marjaryasana-Bitilasana) : Full spinal column and core mobilization.