Find your practice

Three questions. One routine. You can ignore the result and browse everything underneath.

The quiz asks how long you have, what you want from the practice, and whether you are new or returning. It then points at one routine already written on this site: a day from the beginner path, or a five, ten, or twenty minute practice for sleep, stress, a kinder back, a morning, or a desk. You can ignore the result. The full list of routines sits under the questions so the quiz is not a locked door.

The questions are preferences, not a diagnosis. Wanting a kinder back does not mean the routine treats back pain. If you are in pain, pregnant, or injured, consult a doctor before you follow the suggestion. The routine page will repeat that, and the medical disclaimer is linked from there.

Nothing you select is stored on a server. The recommendation is calculated in the browser from the routines list. If you want a different length than the one it offers, open the routines page and choose it. The quiz is a starting hint for people who do not want to browse first.

Every routine this quiz can recommend

Day 1 · Arrive — A first practice on the floor and on your feet. You learn Mountain, a soft fold, Cat and Cow, and a real rest.
Day 2 · On the floor — A floor practice: Child’s Pose, Cat and Cow, a gentle backbend, and a twist. No standing balance today.
Day 3 · Standing up — Mountain, Chair, a short Downward Dog, and both Warrior poses. Bend the knees whenever the hamstrings pull you around.
Day 4 · Hips and legs — Bound Angle, a low lunge, a wide fold, and a strap stretch on your back. None of these need to look deep.
Day 5 · A kinder back — Cat, Cow, Sphinx, a small Cobra, and Bridge. Stop if pain is sharp, and read the back-pain note on the blog before you treat this as care.
Day 6 · Steady feet — Tree beside a wall, Warrior II, and Triangle with a block. Wobbling is the practice.
Day 7 · Put it together — A slow sun-salutation shape, both sides, then Tree and a twist. This is the week’s practice in one place.
5-minute sleep routine — Five quiet minutes on the floor: a fold, a strap stretch, a twist, and legs up the wall.
10-minute sleep routine — A longer wind-down. No standing poses. End with legs up the wall or with a pillow under the knees.
20-minute sleep routine — The long version for nights when you can spare a third of an hour. Holds are slow. Rest is most of the point.
5-minute back and posture routine — A short sequence for a stiff back after sitting. It is a movement break, not care for an injury.
10-minute back and posture routine — Floor work first, then a short stand, then Bridge and a twist. Bend your knees in the fold.
20-minute back and posture routine — The longer back-friendly practice. Locust is included as a small lift. Read the pose page and skip it if lying on the belly bothers you.
5-minute stress routine — A short downshift: a seat, Child’s Pose, a twist, and legs up the wall or on a chair.
10-minute stress routine — Ten minutes with more floor time than effort. The last two minutes are rest.
20-minute stress routine — A slow practice for a loud day. Most of it is on the floor. Nothing here is a performance.
5-minute morning routine — A short stand-up before the day starts. Knees stay soft. You finish lying down for a few breaths so you do not rush out of the room.
10-minute morning routine — Standing poses, a short Dog, and Tree by the wall. Enough to feel awake, short enough to do before breakfast.
20-minute morning routine — A full easy practice: a slow salutation shape, Warrior poses, Triangle, and a real rest at the end.
5-minute desk break — Five minutes beside a desk, in the clothes you already have. Shoes can stay on. Use a chair for the twist.
10-minute desk break — A longer break you can do in an office or a living room. Floor poses are optional. The cues tell you the chair version.
20-minute desk break — A full short practice for lunch or the end of a meeting block. You need enough floor for a mat, or a clear patch of rug.