Card 1 — The Goal
🌅 The 5-Minute Wake-Up Flow: Cat-cow ×10, forward fold 20 seconds, gentle twists 10 seconds a side. Your spine wakes up before your coffee does — no mat required.
Five Minutes to Looser: 5 Daily Stretches That Undo Desk Life
Card 2 — Step 1
🚪 The Doorway Chest Opener: Forearms on the doorframe, lean forward 30 seconds. It reverses the keyboard hunch better than any posture gadget you can buy.
Card 3 — Step 2
🐕 The Bent-Knee Down-Dog: Beginners: bend the knees slightly in downward dog and keep the spine long instead of forcing straight legs. Hamstrings open with patience, not pain.
Card 4 — Step 3
📏 The Weekly Wall Mark: Mark your reach on the wall once a week — not daily. 1-2 cm a week compounds fast, and weekly checks show progress where daily checks show nothing.
Card 5 — The Cheat Sheet
📺 The Three-Video Playlist: Save exactly three free beginner flows to a playlist. Decision fatigue kills home yoga — a ready playlist means you start in 10 seconds.