After my last article on how yoga has been my anchor in the fast-paced world of modeling, many of you wrote in asking: But where do I start? What routines do you actually follow?
So here it is — a guide to my go-to yoga flows. These are not just for models, by the way. These are for anyone who deals with long hours, high pressure, or simply wants to reconnect with their body and mind.
You don’t need to be flexible. You don’t need fancy leggings. All you need is 20–30 minutes and the willingness to listen to your body.
I break my routine into three parts: Morning Wake-Up, Midday Reset, and Evening Unwind. Feel free to mix and match based on your needs.
1. The Morning Wake-Up Flow (15–20 minutes)
Purpose: Activate your body, stretch out stiffness, and energize your mind.
This routine is like a natural espresso shot — only without the crash.
Sequence:
1. Cat-Cow (Marjaryasana-Bitilasana) – 1 minute
Gently warms the spine and wakes up the nervous system.
2. Sun Salutations (Surya Namaskar A) – 3 to 5 rounds
A full-body stretch and light cardio. Perfect to get the blood flowing.
3. High Lunge to Warrior II (Virabhadrasana II) – 3 breaths each side
Builds strength and improves posture — especially helpful for those who stand for long periods.
4. Chair Pose (Utkatasana) – 30 seconds
Fires up the legs, core, and balance. A prep for long shoots or casting lines.
5. Tree Pose (Vrikshasana) – 30 seconds per side
Grounding and calming, while helping with posture and poise.
Optional Add-on:
· Breath of Fire (Kapalabhati Pranayama) – 1 minute
Excellent for mental clarity and metabolic boost.
2. The Midday Reset (10–15 minutes)
Purpose: Undo screen-time stress, restore calm, and recharge focus.
Ideal for lunch breaks or between meetings/shoots. You can do this in a quiet corner — no mat needed.
Sequence:
1. Neck Rolls + Shoulder Rolls – 1–2 minutes
Releases built-up tension from posing, typing, or scrolling.
2. Seated Forward Fold (Paschimottanasana) – 1 minute
Calms the nervous system, stretches the back and hamstrings.
3. Seated Spinal Twist (Ardha Matsyendrasana) – 30 seconds each side
A gentle massage for the spine and internal organs.
4. Legs Up the Wall (Viparita Karani) – 5 minutes
A must-do for models! Reduces leg fatigue and swelling from heels or travel.
5. Box Breathing (4-4-4-4 count) – 2–3 minutes
A powerful technique for managing anxiety and returning to the present.
3. Evening Unwind Flow (15–20 minutes)
Purpose: Decompress the body, release emotional residue, and prepare for deep rest.
Whether your day ended with applause or rejection, this flow brings you back to equilibrium.
Sequence:
1. Child’s Pose (Balasana) – 2 minutes
Safe space for surrender. A full-body hug.
2. Low Lunge + Side Stretch – 1 minute per side
Opens hips, releases tension from sitting or standing too long.
3. Supine Twist – 1 minute per side
Detoxifies and resets the spine.
4. Reclining Bound Angle (Supta Baddha Konasana) – 2–3 minutes
A beautiful heart opener. Emotional release happens here.
5. Savasana (Corpse Pose) + Body Scan – 5–7 minutes
The most underrated pose. Lie down, close your eyes, and scan your body from head to toe. Let go.
Tips for Sticking with It:
· Don’t aim for perfection. Aim for presence.
· Use music or silence — whatever helps you tune in.
· Repeat one flow daily for a week, then switch.
· Model or not, your body deserves maintenance, not punishment.
Yoga has been my quiet superpower — helping me stay poised on the outside and strong on the inside. Whether you're a student, a CEO, a teacher, or walking a ramp at Fashion Week, these routines can transform how you show up in the world.
This International Yoga Day, let’s not just talk about yoga. Let’s live it — one breath at a time.
With a career spanning ten years, the writer has solidified her expertise in HR, entrepreneurship, and innovation ecosystem development. She is a print and ramp model, who was also featured in Vogue and Gladrags magazines.
