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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Constructive Rest, let the floor support you for 4 minutes and 30 seconds 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” 5m 55s
4. Flow
5. 03 Cat–Cow“Move from the tailbone first” 5m 56s
6. 04 Mountain Pose“Root down to rise up” 1m 16s
7. 05 Standing Side Bend“Up before over” 1m 16s
8. 06 Half Forward Fold“Lengthen, don't lift” 1m 16s
9. 07 Standing Forward Fold“Hinge from the hips” 1m 16s
10. 08 Tree Pose“Root down through the standing foot” 1m 16s
11. 09 Low Lunge“Hips forward and down” 1m 16s
12. 10 Mountain Pose“Root down to rise up” 1m 16s
13. 11 Standing Side Bend“Up before over” 1m 16s
14. 12 Half Forward Fold“Lengthen, don't lift” 1m 16s
15. 13 Standing Forward Fold“Hinge from the hips” 1m 16s
16. 14 Tree Pose“Root down through the standing foot” 1m 16s
17. 15 Low Lunge“Hips forward and down” 1m 16s
18. 16 Mountain Pose“Root down to rise up” 1m 16s
19. 17 Standing Side Bend“Up before over” 1m 16s
20. 18 Half Forward Fold“Lengthen, don't lift” 1m 16s
21. 19 Standing Forward Fold“Hinge from the hips” 1m 16s
22. Cool down
23. 20 Tree Pose“Root down through the standing foot” 1m 28s
24. 21 Gentle Seated Twist“Inhale tall, exhale turn” 5m 55s
25. Rest
26. 22 Constructive Rest“Let the floor hold you” 4m 30s