Give yourself a change of position after time at a desk. Step away from the screen and choose enough space to move freely. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Constructive Rest, let the floor support you for 1 minute before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
1m
-
02
Gentle Seated Twist“Inhale tall, exhale turn”
1m 12s
- Flow
-
03
Cat–Cow“Move from the tailbone first”
1m 12s
-
04
Mountain Pose“Root down to rise up”
44s
-
05
Standing Side Bend“Up before over”
44s
-
06
Half Forward Fold“Lengthen, don't lift”
44s
-
07
Standing Forward Fold“Hinge from the hips”
44s
-
08
Tree Pose“Root down through the standing foot”
44s
- Cool down
-
09
Low Lunge“Hips forward and down”
44s
-
10
Gentle Seated Twist“Inhale tall, exhale turn”
1m 12s
- Rest
-
11
Constructive Rest“Let the floor hold you”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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