WOMEN’S HEALTH & POSTURE — 21‑Day Plan

15‑minute daily practices: posture, core, pelvic floor, breathing + quick recovery rituals.
Based on courses: Perfect Posture, Flat Stomach, Posture Pilates, Kundalini Basics.

⏱ 15–20 min/day

🏠 No equipment

👶 Beginner‑friendly

📅 21 days

Start Stage 1

Progress

XS (5–10m)

S (15–20m)

L (25–30m)

Default reminder: 8:00 PM

Days 1–7

Breathing & Alignment

  • Diaphragm & rib cage release (Kundalini “Emotional Balance”)

  • Standing posture routine (Perfect Posture — Standing)

  • Wall alignment checks (Perfect Posture — Wall)

  • Mat release for upper‑back & shoulders (Perfect Posture — Mat)

Result: deeper breathing, posture awareness, lighter neck & shoulders.

Days 8–14

Core & Posture Integration

  • Deep core activation (Flat Stomach)

  • Mobility & stability flow

  • Balance & strength with posture cues

  • Harmony in motion + breath connection

Result: stronger midline, flatter waistline look, straighter shoulders.

Days 15–21

Pelvic Floor & Lower Back

  • Gentle pelvic floor toning & awareness

  • Lower back decompression (Posture Pilates)

  • Foot & ankle work + gait cues

  • Kundalini set “Unconditional Joy” for recovery

Result: stable core, easier cycle, lighter legs, calm energy.

Days 1-7
Days 8-14
Days 15-21

Breathing & Alignment — Weekly Plan

Mon

Breath & posture intro

S (15–20m)

Tue

Standing posture routine

S (15–20m)

Wed

Wall alignment + checkpoints

XS (5–10m)

Thu

Upper‑back mobility on the mat

S (15–20m)

Fri

Neck & shoulders release

S (15–20m)

Sat

Kundalini — Emotional Balance

XS (5–10m)

Sun

Gentle full routine + reflection

S (15–20m)

Core & Posture Integration — Weekly Plan

Mon

Deep core activation

S (15–20m)

Tue

Mobility & stability

S (15–20m)

Wed

Balance & strength

S (15–20m)

Thu

Harmony in motion

S (15–20m)

Fri

Breath & movement connection

S (15–20m)

Sat

Body activation (light)

XS (5–10m)

Sun

Strong core — review set

S (15–20m)

Pelvic Floor & Lower Back — Weekly Plan

Mon

Pelvic floor basics

S (15–20m)

Tue

Lower back decompression

S (15–20m)

Wed

Foot & ankle work

XS (5–10m)

Thu

Kundalini — Unconditional Joy

S (15–20m)

Fri

Shoulder & chest opening

S (15–20m)

Sat

Integration flow (all techniques)

S (15–20m)

Sun

Recovery ritual + reflection

XS (5–10m)

Courses & Lessons

Open any course and jump straight to lessons.

Perfect Posture

4 lessons · 50 min

  • Introduction Session

  • Standing Exercises

  • Exercises Using the Wall

  • Exercises on the Mat

Start Course

Kundalini Basics

5 lessons · 71 min

  • Basic Exercises & Mantras of KY

  • Breathing Technique “Emotional Balance”

  • Meditation “Release of Stress & Past Negativity”

  • Kundalini Set “Unconditional Joy”

  • Bonus: Meditation “Inner Peace & Fearlessness”

Start Course

Posture Pilates

10 lessons · 143 min

  • Introduction to Pilates

  • Body Awareness

  • Flexibility & Stretching

  • Strength & Stabilization

  • Balance & Coordination

  • Dynamic Stretching

  • Foot & Ankle Work

  • Shoulder & Chest Opening

  • Mindful Breathing & Relaxation

  • Integration of All Techniques

Start Course

Flat Stomach

11 lessons · 210 min

  • Introductory Video

  • Freedom of Movement

  • Mobility & Stability

  • Balance & Strength

  • Harmony in Motion

  • Deep Muscle Activation

  • From Stability to Movement

  • Breath & Movement Connection

  • Body Activation

  • Strong Core

  • From Feet to Spine

Start Course