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. A longer practice gives you space to settle. Keep a little effort in reserve so the last part feels as unhurried as the first. When you reach Constructive Rest, let the floor support you for 3 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” 3m 54s
4. Flow
5. 03 Cat–Cow“Move from the tailbone first” 3m 54s
6. 04 Mountain Pose“Root down to rise up” 1m 1s
7. 05 Standing Side Bend“Up before over” 1m 1s
8. 06 Half Forward Fold“Lengthen, don't lift” 1m 1s
9. 07 Standing Forward Fold“Hinge from the hips” 1m 1s
10. 08 Tree Pose“Root down through the standing foot” 1m 1s
11. 09 Low Lunge“Hips forward and down” 1m 1s
12. 10 Mountain Pose“Root down to rise up” 1m 1s
13. 11 Standing Side Bend“Up before over” 1m 1s
14. 12 Half Forward Fold“Lengthen, don't lift” 1m 1s
15. 13 Standing Forward Fold“Hinge from the hips” 1m 1s
16. 14 Tree Pose“Root down through the standing foot” 1m 1s
17. 15 Low Lunge“Hips forward and down” 1m 1s
18. 16 Mountain Pose“Root down to rise up” 1m 1s
19. Cool down
20. 17 Standing Side Bend“Up before over” 1m 5s
21. 18 Gentle Seated Twist“Inhale tall, exhale turn” 3m 54s
22. Rest
23. 19 Constructive Rest“Let the floor hold you” 3m