15-minute prayer-mat full body

1. 1Stand tall with your arms relaxed at your sides.
2. 2Lift one knee towards hip height as the opposite arm swings forward.
3. 3Lower it and switch, finding a steady rhythm.
4. 4March faster to raise your breathing, or slower to recover — no jumping needed.

Common mistakes

• Leaning back as the knees come up — stay tall.
• Stamping — land softly through the balls of your feet.

Easier

Lift your knees lower and march more slowly, holding a chair back if you need balance.

Harder

Drive your knees higher and pump your arms faster.

1. 1Start on your hands and knees, hands under your shoulders and knees under your hips.
2. 2Breathe in as you let your stomach sink and lift your chest and gaze a little.
3. 3Breathe out as you round your back up towards the ceiling and tuck your chin.
4. 4Move slowly between the two, one breath each way.

Common mistakes

• Moving only your neck — let the whole spine move.
• Rushing — let your breathing set the pace.

Easier

Do it seated on a chair, hands on your knees.

Harder

Pause in each position for a full breath.

1. 1Stand with your feet hip-width apart, knees softly bent, hands crossed over your chest.
2. 2Push your hips straight back, letting your chest come forward while your back stays flat.
3. 3Stop when you feel a stretch in the backs of your legs.
4. 4Drive your hips forward to stand tall again.

Common mistakes

• Rounding your back to reach lower — the movement ends where your back stops being flat.
• Bending the knees into a squat — keep them softly bent and still.

Easier

Wall hinge: stand a foot in front of a wall and push your hips back to touch it.

Harder

Single-leg version, holding a wall or chair for balance.

1. 1Stand with your feet about shoulder-width apart, toes turned out slightly.
2. 2Brace your stomach and sit your hips back and down, as if onto a chair behind you.
3. 3Go as low as you can while your heels stay down and your chest stays up.
4. 4Push the floor away to stand tall, squeezing your glutes at the top.

Common mistakes

• Heels lifting off the floor — widen your stance a little, or don't go quite as deep.
• Knees caving inwards — push them out so they stay in line with your toes.

Easier

Chair sit-to-stand: lower until you touch a chair seat, then stand.

Harder

Tempo squat: take three slow seconds to lower and pause for one at the bottom.

1. 1Start in a high plank: hands under your shoulders, legs straight, body in one line.
2. 2Brace your stomach and squeeze your glutes.
3. 3Bend your elbows to lower your chest towards the mat, elbows at about 45 degrees.
4. 4Press the floor away to return to the plank.

Common mistakes

• Hips sagging towards the floor.
• Dipping only your head — lower your whole body together.

Easier

Push-ups from your knees, or the incline push-up on a chair.

Harder

Take three seconds to lower, or rest your feet on a chair.

1. 1Stand tall with your feet hip-width apart. Hold a wall or chair for balance if you need to.
2. 2Step one foot back and lower until both knees are bent to about 90 degrees.
3. 3Keep your front heel down and most of your weight on the front leg.
4. 4Push through the front foot to bring the back foot in and stand. Alternate sides.

Common mistakes

• The back knee hitting the floor — lower with control and stop just above it.
• The front knee falling inwards — keep it tracking over your middle toes.

Easier

Split squat: keep both feet planted in the lunge position and simply lower and rise.

Harder

Bulgarian split squat, with your back foot resting on a chair.

1. 1Lie face down with your forehead on a folded towel and your arms overhead in a Y shape, thumbs pointing up.
2. 2Draw your shoulder blades back and down, and lift your arms a little way off the mat.
3. 3Hold for two seconds, then lower.
4. 4Repeat with your arms straight out to the sides in a T.

Common mistakes

• Lifting with your lower back — keep your chest on the mat.
• Shrugging your shoulders up towards your ears.

Easier

Lift one arm at a time.

Harder

Hold each lift for five seconds.

1. 1Rest on your forearms with your elbows under your shoulders.
2. 2Step your feet back so your body is straight from head to heels.
3. 3Tighten your stomach and squeeze your glutes.
4. 4Hold, breathing steadily.

Common mistakes

• Hips sagging, or piked up high.
• Holding your breath.

Easier

Plank from your knees, or with your hands on a chair seat braced against a wall.

Harder

Shoulder taps from a high plank, keeping your hips still.

1. 1Kneel on one knee on the mat (fold it for padding), the other foot flat in front of you.
2. 2Tuck your tailbone under slightly and squeeze the glute of the kneeling leg.
3. 3Shift your hips gently forward until you feel a stretch at the front of the back hip.
4. 4Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

• Arching your lower back instead of tucking your pelvis under.
• Lunging too far forward — the stretch comes from the tuck, not the distance.

Easier

Do it standing in a split stance, holding the back of a chair.

Harder

Raise the arm on the kneeling side overhead and lean gently away from it.

1. 1Lie on your side with your knees bent in front of you and your arms straight out in front, palms together.
2. 2Keeping your knees together on the mat, lift your top arm up and over towards the other side.
3. 3Follow your hand with your eyes and let your chest turn as far as is comfortable.
4. 4Pause, breathe out, and bring the arm back. Finish your reps, then switch sides.

Common mistakes

• Knees lifting apart — keep them stacked, pressing the top one down if you need to.
• Forcing your arm to reach the floor.

Easier

Open only as far as feels easy.

Harder

Hold the open position for three slow breaths each time.