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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Other 10-minute practices
All practicesAshtanga Preparation: Breath and Folds
Prepare for learning Ashtanga with a repeated standing pattern, simple seated work and rest.
Chair Yoga for Beginners
An entirely seated introduction to chair yoga, with gentle upper-body movement, supported leg extensions and a quiet finish. No standing, kneeling or floor work.
Evening Yoga to Wind Down
Move from Cat–Cow and Sphinx into seated folds and reclined twists, then finish with Legs Up the Wall and rest.