Give yourself a change of position after time at a desk. Step away from the screen and choose enough space to move freely. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Constructive Rest, let the floor support you for 1 minute and 30 seconds 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 52s
- Flow
-
03
Cat–Cow“Move from the tailbone first”
1m 53s
-
04
Mountain Pose“Root down to rise up”
45s
-
05
Standing Side Bend“Up before over”
45s
-
06
Half Forward Fold“Lengthen, don't lift”
45s
-
07
Standing Forward Fold“Hinge from the hips”
45s
-
08
Tree Pose“Root down through the standing foot”
45s
-
09
Low Lunge“Hips forward and down”
45s
-
10
Mountain Pose“Root down to rise up”
45s
-
11
Standing Side Bend“Up before over”
45s
- Cool down
-
12
Half Forward Fold“Lengthen, don't lift”
53s
-
13
Gentle Seated Twist“Inhale tall, exhale turn”
1m 52s
- Rest
-
14
Constructive Rest“Let the floor hold you”
1m 30s
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 15-minute practices
All practicesAshtanga Preparation: Learn the Route
Repeat an adapted standing-to-floor passage, then explore Triangle and a seated fold.
Evening Yoga to Wind Down
An evening floor practice with repeated seated stretches and a quiet finish in Legs Up the Wall and Corpse Pose.
Floor Yoga for Back and Hips
Move through all-fours poses and backbends, revisit a familiar group of floor poses, then take time to rest.