Five Minutes of Mobility That Change Your Whole Day

Most of Mumbai's working day happens in a chair — at a desk, in a car, on the local. By evening the hips are locked, the shoulders round forward, and the lower back quietly files a complaint.

You don't need an hour to undo it. You need five deliberate minutes, ideally before your first coffee.

The sequence

One minute of slow neck circles and shoulder rolls. One minute of cat-cow to wake the spine. One minute in a deep squat hold — use a door frame for support. One minute of hip-flexor lunges, thirty seconds a side. One final minute of standing forward fold, letting the head hang heavy.

That's it. No equipment, no floor space bigger than a yoga mat.