10-15 minutes at a comfortable pace is recommended. Keep your pace steady. Walk outside if possible. Use breath to anchor.

Best for:
Mental restlessness, irritability, stress buildup

Simple sequences with minimal transitions.
Avoid long holds, deep twists, or rapid changes.

Best for:
Feeling stagnant, moody, or disconnected from the body

Circles, shaking, rocking, soft bouncing, spirals.
Think release, not form.

Best for:
Bloating, puffiness, heaviness, emotional congestion