A 15 minute chair flow that warms the upper body, twists the spine and mobilises the legs. 🎥 Video: Chair Yoga for Weight Loss | Reduce Belly Fat, Stretch and Feel Your Best by PagodaYoga Inc.

1. Centering and grounding · 47 seconds
2. Upper body awakening · 3.3 minutes
3. Deepening the spinal twist · 2.2 minutes
4. Lower body mobility · 5.8 minutes
5. Final deep stretch · 2.5 minutes

Gentle seated poses for steadier balance, about 12 minutes. Use a sturdy chair without wheels. 🎥 Video: 10 Minute Chair Yoga for Seniors | Day 2: Better Balance Program by Yes2Next

1. Warm up · 37 seconds
2. Mountain pose · 1.1 minutes
3. Cat-cow · 1.4 minutes
4. Triangle pose · 2.1 minutes
5. Firefly pose · 1.3 minutes
6. Reverse warrior · 2.8 minutes
7. Gentle spinal twist · 1.3 minutes
8. Three final breaths · 57 seconds

Head-to-toe stretches without leaving your chair. About 15 minutes, perfect for a work break. 🎥 Video: Chair Yoga for Beginners: Boost Energy & Health in Just 10 Minutes! | Saurabh Bothra Yoga by Saurabh Bothra

1. Sit correctly · 1.1 minutes
2. Neck movement · 44 seconds
3. Shoulder rotation · 44 seconds
4. Chin tuck · 57 seconds
5. Shoulder and neck movement · 45 seconds
6. Stretch 1 · 40 seconds
7. Stretch 2 · 33 seconds
8. Stretch 3 · 1.3 minutes
9. Spine twist · 28 seconds
10. Spine stretch · 1.3 minutes
11. Seated core · 47 seconds
12. Hip joint stretch · 1.1 minutes
13. Stretch 4 · 1.2 minutes
14. Knee stretches · 43 seconds
15. Calf stretches · 53 seconds
16. Shin stretches · 29 seconds
17. Ankle stretches · 53 seconds
18. Toe stretches · 1.1 minutes

Yogic sleep: deep rest lying down, guided by your own attention. About 15 minutes. Lie on your back with a blanket over you. The aim is to stay just on the edge of sleep.

1. Settle · 60 seconds
2. Set a sankalpa · 60 seconds
3. Rotate through the body · 5 minutes
4. Breath awareness · 3 minutes
5. Opposite sensations · 2 minutes
6. Visualise · 2 minutes
7. Repeat your sankalpa · 60 seconds

A 15-minute Pilates sequence that uses a wall for support and resistance. Lie with your hips about a shin's length from the wall to begin.

1. Wall roll-down · 60 seconds
2. Wall squat with arm raises · 60 seconds
3. Wall bridge · 60 seconds
4. Single-leg wall bridge, left · 45 seconds
5. Single-leg wall bridge, right · 45 seconds
6. Wall tabletop toe taps · 60 seconds
7. Wall leg circles, left · 45 seconds
8. Wall leg circles, right · 45 seconds
9. Legs up the wall · 2 minutes

The classic Pilates abdominal series, flowing from one exercise to the next, for 2 rounds. Keep your head and shoulders curled up throughout, your lower back anchored to the mat, and breathe out on the effort.

1. Single leg stretch · 45 seconds
2. Double leg stretch · 45 seconds
3. Single straight leg stretch · 45 seconds
4. Double straight leg lower-lift · 45 seconds
5. Criss-cross · 45 seconds
6. Rest · 30 seconds

Repeats for 2 rounds

A 10-minute cool-down stretch for the muscles running works hardest. Do it straight after a run, while you're still warm. Ease into each stretch and never bounce.

1. Calf stretch, left · 45 seconds
2. Calf stretch, right · 45 seconds
3. Standing quad stretch, left · 45 seconds
4. Standing quad stretch, right · 45 seconds
5. Hamstring stretch · 60 seconds
6. Figure-four glute stretch, left · 45 seconds
7. Figure-four glute stretch, right · 45 seconds
8. Kneeling hip flexor stretch, left · 45 seconds
9. Kneeling hip flexor stretch, right · 45 seconds
10. Child's pose · 60 seconds

The Philippines' national dish: chicken braised in vinegar, soy, garlic and bay. Serves 4, in about 1¼ hours. Serve with plenty of steamed rice for the sauce.

1. Gather the ingredients
2. Marinate · 30 minutes
3. Sear the chicken · 6 minutes
4. Cook off the vinegar · 2 minutes
5. Braise · 25 minutes
6. Reduce the sauce · 10 minutes
7. Serve

Chicken in a fragrant green curry with lime leaves and Thai basil. Serves 4, in about 35 minutes. Don't shake the coconut milk: you want the thick cream on top. Serve with jasmine rice.

1. Gather the ingredients
2. Crack the coconut cream · 3 minutes
3. Fry the paste · 2 minutes
4. Seal the chicken · 3 minutes
5. Simmer · 8 minutes
6. Add the vegetables · 4 minutes
7. Balance and serve

Mercimek çorbası: a silky lentil soup finished with sizzling mint and chilli butter. Serves 4, in about 45 minutes.

1. Gather the soup
2. Gather the butter
3. Soften the vegetables · 8 minutes
4. Fry the paste and spices · 60 seconds
5. Simmer the lentils · 20 minutes
6. Blend
7. Sizzle the butter · 60 seconds
8. Serve

A thick, cold mango and yoghurt drink with a hint of cardamom. Serves 2, in 5 minutes. Tinned Alphonso mango pulp is often better than fresh mangoes out of season.

1. Gather the ingredients
2. Blend · 60 seconds
3. Taste and serve

Strong, milky tea simmered with whole spices and fresh ginger. Serves 2, in 10 minutes.

1. Gather the ingredients
2. Simmer the spices · 3 minutes
3. Brew the tea · 60 seconds
4. Add the milk · 2 minutes
5. Strain and serve

Fluffy basmati rice fragrant with cumin seeds fried in ghee. Serves 4, in about 45 minutes.

1. Gather the ingredients
2. Rinse the rice
3. Soak the rice · 20 minutes
4. Temper the spices · 45 seconds
5. Toast the rice · 60 seconds
6. Cook · 12 minutes
7. Rest · 10 minutes

An Indian street-style omelette with onion, tomato, chilli and coriander. Serves 1, in 10 minutes. Serve with buttered toast or a paratha.

1. Gather the ingredients
2. Mix
3. Cook the first side · 2 minutes
4. Flip and finish · 60 seconds