A strong, sweaty flow built around chair pose. 20 minutes, all levels with the right modifications. 🎥 Video: 20 Min Power Yoga Flow l Increase Strength & Flexibility by Travis Eliot

1. Child's pose and warm-up · 5.2 minutes
2. Chair pose flow · 14.9 minutes
3. Final seated position · 1 minute

Three long holds for the lower body, about 20 minutes. Breathe into the sensation and stay still. 🎥 Video: 20 Min Yin Yoga for Lower Body l Deep Stretch for Hips & Hamstrings by Travis Eliot

1. Butterfly · 12.2 minutes
2. Saddle · 8.1 minutes
3. Final seated position · 1.4 minutes

Long, quiet holds for the front of the hips and thighs. About 30 minutes; props help. A cushion or bolster A blanket for the knees 🎥 Video: Yin Yoga for Quads, Psoas & Hip Flexors (30 Min) by Devi Daly Yoga

1. Dragon · 5.6 minutes
2. Half saddle · 6.3 minutes
3. Supported dragon · 5.7 minutes
4. Half butterfly · 8.5 minutes
5. Saddle · 2 minutes
6. Savasana · 3.9 minutes

Meditation in motion, slowing walking right down. About 15 minutes. Find a quiet path of 10–20 steps, indoors or outside, to walk up and down.

1. Stand · 60 seconds
2. Walk slowly · 5 minutes
3. Lift, move, place · 5 minutes
4. Natural pace · 3 minutes
5. Stand still · 60 seconds

Turn a cup of tea into a ten-minute meditation, inspired by the Japanese tea ceremony. No phone, no book: just you and the cup.

1. Prepare
2. Look · 60 seconds
3. Smell · 30 seconds
4. First sip · 60 seconds
5. Drink slowly · 6 minutes
6. Reflect · 30 seconds

Thin slices of beef in a sweet soy and pear marinade, seared until caramelised. Serves 4, in about 1¾ hours, mostly marinating. Serve with rice, lettuce leaves for wrapping, and kimchi.

1. Gather the beef
2. Gather the marinade
3. Firm up the beef · 30 minutes
4. Slice the beef
5. Marinate · 60 minutes
6. Sear the first batch · 3 minutes
7. Sear the second batch · 3 minutes
8. Serve

Blistered, garlicky green beans with soy and sesame. Serves 4 as a side, in about 15 minutes.

1. Gather the ingredients
2. Blanch the beans · 2 minutes
3. Chill and dry
4. Blister the beans · 3 minutes
5. Add the garlic · 30 seconds
6. Glaze · 30 seconds
7. Finish

A vivid, smooth iced matcha latte. Serves 1, in 5 minutes. Water straight off the boil scorches matcha and makes it bitter, so let the kettle cool for a few minutes first.

1. Gather the ingredients
2. Sift the matcha
3. Whisk · 30 seconds
4. Sweeten
5. Pour

Japanese rice balls with a creamy tuna filling, made for lunchboxes. Makes 6, in about 1 hour.

1. Gather the ingredients
2. Rinse the rice
3. Soak the rice · 30 minutes
4. Cook the rice · 12 minutes
5. Steam off the heat · 10 minutes
6. Make the filling
7. Cool the rice · 5 minutes
8. Shape the onigiri
9. Wrap and serve

Miso soup made properly, from a quick homemade dashi. Serves 4, in about 1 hour, mostly soaking.

1. Gather the dashi
2. Gather the soup
3. Soak the kombu · 30 minutes
4. Heat the kombu · 10 minutes
5. Steep the bonito · 3 minutes
6. Strain the dashi
7. Soak the wakame · 5 minutes
8. Warm the tofu · 2 minutes
9. Dissolve the miso
10. Serve

A crisp, sweet and sour Japanese cucumber salad. Serves 4 as a side, in about 30 minutes.

1. Gather the ingredients
2. Salt the cucumber · 10 minutes
3. Soak the wakame · 5 minutes
4. Make the dressing
5. Squeeze the cucumber
6. Dress and chill · 15 minutes
7. Serve

A sweet, savoury rolled omelette, built up in thin layers. Serves 2, in about 15 minutes. A rectangular tamagoyaki pan is ideal, but a small 20cm frying pan works.

1. Gather the ingredients
2. Mix the eggs
3. Heat the pan
4. Cook the first layer · 60 seconds
5. Build the layers · 4 minutes
6. Shape and rest · 5 minutes
7. Slice and serve