⚖️ 5-Minute Pre-Court Yoga & Focus Routine

🕐 Minute 1: Controlled Breathing (Seated)

Sit upright in your chair.

• Inhale through nose (4 sec)
• Exhale slowly (6 sec)
• Keep shoulders relaxed

👉 This immediately reduces nervous tension and clears mental noise

---

🧍 Minute 2: Tadasana (Subtle standing version)

Stand near your desk.

• Feet grounded, spine straight
• Slightly lift chest, relax jaw
• Take 3–4 slow breaths

👉 Builds presence and authority before entering court

---

🤲 Minute 3: Neck & Shoulder Release (Discrete)

No visible “yoga”—just small movements:

• Roll shoulders back slowly (5 times)
• Gently tilt neck side to side
• Loosen jaw

👉 Removes hidden stress that affects your voice and delivery

---

🧎 Minute 4: Balasana (Modified seated version)

Stay seated, lean slightly forward (hands on thighs or desk).

• Drop your head slightly
• Slow breathing

👉 Mimics calming effect without needing floor space

---

🧠 Minute 5: Mental Centering (Critical)

Eyes open or closed.

Silently say:

“One point at a time. Steady.”

Then:

• Visualize your first sentence in court
• Not the whole case—just the opening

👉 This locks your mind into execution mode, not anxiety

---

⚠️ What This Routine Avoids

• No stretching that wrinkles clothes
• No lying down
• No obvious “meditation posture”

It’s designed to be professional and invisible

---

✔️ If You Have Only 2 Minutes

Do just:

• 1 minute breathing
• 1 minute mental centering

That alone can stabilize you significantly.

---

🧠 Final Anchor Before You Walk In

“Clear mind. Short point. Controlled delivery.”