Yoga Sun Salutation — 15-Minute Daily Mobility Flow

Five rounds of Surya Namaskar A at conversational pace — 15 minutes of breath-paced movement that combines spinal mobility with gentle strength. It's a low-intensity flow that lowers cortisol and primes the parasympathetic system, which is exactly what most desk-bound days are missing.

The session at a glance

• Focus: mobility & recovery
• Intensity: low
• Duration: 15 minutes
• Equipment: mat

The protocol

1. Surya Namaskar A — 5 rounds. Breath-paced: one breath per movement. Don't rush; the cardiovascular load matters less than the spinal articulation.

One round = Mountain → Forward Fold → Half Lift → Plank → Chaturanga → Upward Dog → Downward Dog (hold five breaths) → Forward Fold → Mountain.

Why this works as a daily anchor

• Spinal mobility through every plane. Flexion, extension, weight-bearing — covered in one sequence.
• Breath synchronisation. Forces nasal breathing and slow exhale, both linked to parasympathetic activation.
• Scales down. Cut to 3 rounds on tired days; never skip entirely.

When to do it

• Morning: after a glass of water, before screens.
• Mid-day: as a desk-break reset.
• Evening: 60+ minutes before bed if you want it to help sleep onset.

Related protocols

• Ankle Mobility — Knee-to-Wall 5 min
• Thoracic Extension on Foam Roller 8 min
• Hip 90/90 Mobility 10 min

Sources

• NCCIH — Yoga: What you need to know

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