Desk Yoga Reset

Give yourself a change of position after time at a desk. Step away from the screen and choose enough space to move freely. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Constructive Rest, let the floor support you for 2 minutes before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 1m
3. 02 Gentle Seated Twist“Inhale tall, exhale turn” 2m 33s
4. Flow
5. 03 Cat–Cow“Move from the tailbone first” 2m 33s
6. 04 Mountain Pose“Root down to rise up” 1m 2s
7. 05 Standing Side Bend“Up before over” 1m 2s
8. 06 Half Forward Fold“Lengthen, don't lift” 1m 2s
9. 07 Standing Forward Fold“Hinge from the hips” 1m 2s
10. 08 Tree Pose“Root down through the standing foot” 1m 2s
11. 09 Low Lunge“Hips forward and down” 1m 2s
12. 10 Mountain Pose“Root down to rise up” 1m 2s
13. 11 Standing Side Bend“Up before over” 1m 2s
14. Cool down
15. 12 Half Forward Fold“Lengthen, don't lift” 1m 5s
16. 13 Gentle Seated Twist“Inhale tall, exhale turn” 2m 33s
17. Rest
18. 14 Constructive Rest“Let the floor hold you” 2m