10-Minute Daily Yoga + Prāṇāyāma Protocol

Goal: prevent lower-back + posture issues, reduce load on lumbar spine, keep hips/knees aligned.

Before you start (15 seconds)

• Do it on an empty stomach or 2–3 hours after food

• Nasal breathing only

• Pain rule: 0–2/10 stretch is OK, sharp pain is NO

Step-by-Step (10 minutes total)

1) Centering + Breath Setup (1:00)

Position: Stand tall or sit cross-legged on cushion.
Action:

• Inhale through nose 4 sec (belly expands softly)

• Exhale 8 sec (belly relaxes)
  Do: 36 slow breaths
  Focus: ribs down, neck long, shoulders relaxed

2) Cat–Cow (Marjaryāsana–Bitilāsana) (1:30)

How: On all fours, wrists under shoulders, knees under hips.

• Inhale: arch gently, chest forward (Cow)

• Exhale: round spine, chin slightly in (Cat)
  Reps: 8–10 slow cycles
  Why: switches on spine support muscles + removes stiffness

3) Thread-the-Needle (Upper-Back opener) (1:00)

How: From all fours

• Slide right arm under left, shoulder to mat (or as low as comfortable)

• Breathe calmly
  Hold: 30 sec each side
  Why: opens upper back → reduces load shift to lower back

4) Cobra (Bhujangāsana) OR Sphinx (Safer) (1:00)

Choose one:

• Sphinx (recommended for most): elbows under shoulders, forearms on floor, chest gently open

• Cobra: palms near ribs, lift chest slightly without pushing hard
  Hold: 30 sec × 2 rounds, normal nasal breathing
  Rule: no pinching in lower back; lift from upper back, not lumbar

5) Bridge Pose (Setu Bandhāsana) (1:30)

How: Lie on back, knees bent, feet hip-width.

• Exhale: lift hips slowly

• Hold 2 seconds

• Inhale: lower slowly
  Reps: 10 slow reps
  Why: activates glutes/hips → protects back + knee alignment

6) Side-lying Clamshell (Hip stabilizer) (1:00)

How: Lie on side, knees bent, feet together.

• Open top knee slowly (no rolling pelvis back)
  Reps: 12 each side (controlled)
  Why: strong hips = knees don’t collapse inward

7) Chair Pose (Utkatāsana) – Supported (1:00)

How: Back against wall (or hold chair for support).

• Sit slightly as if on a high stool (not deep)
  Hold: 20 sec × 2 rounds (10 sec rest)
  Knee rule: knees track over toes, not inward
  Why: strengthens thigh muscles that stabilize the knee

8) Prāṇāyāma: Nāḍī Śodhana (Alternate Nostril) (2:00)

How (simple):

• Use right hand, close right nostril → inhale left

• Close left → exhale right

• Inhale right

• Close right → exhale left
  That’s 1 round.

Timing: inhale 4 sec, exhale 6 sec
Rounds: ~6–8 rounds in 2 minutes
Why: calms Vāta, improves breathing mechanics, stabilizes nervous system (pain + posture connection)

If you don’t want hand technique: do Anulom-Vilom without retention, same timing, gentle.

Lifestyle Do’s & Don’ts (Prevention Focus)

DO (daily)

• Walk 20–30 min (best “joint nutrition”)

• Every 45 minutes sitting: stand 60 seconds, 10 shoulder rolls, 5 hip hinges

• Sleep 7–8 hours; consistent timing

• Warm oil massage (sesame) to lower back/knees 3–4×/week

• Use supportive footwear; avoid flat worn-out soles

 DON’T

• Don’t sit cross-legged for long hours if you have knee pain

• Don’t do sudden deep squats, jumping, or heavy deadlifts when pain exists

• Don’t hold your breath during exercise (breath-holding spikes spinal pressure)

• Don’t keep wallet/phone in back pocket (pelvic tilt → back pain)

• Don’t sleep on very soft mattress that sinks hips

Diet Do’s & Don’ts (Ayurveda-friendly for Vāta protection)

DO

• Prefer warm, cooked, moist foods (khichdi, soups, stews)

• Good fats daily: ghee / sesame oil / olive oil (as suitable)

• Protein in each meal: dal, paneer, eggs/fish (as per diet), tofu, sprouts (well cooked if Vāta)

• Spices that support digestion: ginger, cumin, ajwain, hing (in small amounts)

• Hydration: warm water/ herbal teas; avoid iced drinks

 DON’T (if you have stiffness/pain)

• Excess cold foods: smoothies, cold milkshakes, ice water

• Too much dry food: crackers, chips, popcorn (worsens Vāta dryness)

• Excess caffeine + late nights (tightens muscles, worsens posture fatigue)

• Heavy dinner late night (blocks recovery)

Safety Notes (important)

• If there is radiating pain to leg, numbness, weakness, or bladder/bowel changes → medical evaluation is needed.

• For acute slip disc flare, avoid Cobra/Bridge initially; do only breath + gentle Cat-Cow.