Tranquil Sequence

How this timer works

A clear voice reads each step's cue as it begins; every cue is written out below. A soft tick marks every second. The last five seconds of every step are counted out loud. It calls out the time left as each exercise runs. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Child's Pose

   Settle into Child's Pose, let your body relax.

   3:003 minEXERCISE

2. Cat-Cow Transition

   Flow between Cat and Cow, warming up the spine.

   2:002 minGET READY

3. Downward Dog

   Move into Downward Dog, feel the stretch along your back.

   4:004 minEXERCISE

4. Low Lunge

   Step forward into a Low Lunge, grounding yourself.

   3:003 minEXERCISE

5. Seated Forward Bend

   Sit back and fold forward, easing into relaxation.

   4:004 minEXERCISE

6. Savasana

   End with Savasana, let your whole body rest.

   3:003 minEXERCISE