Give yourself a change of position after time at a desk. Step away from the screen and choose enough space to move freely. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Constructive Rest, let the floor support you for 45 seconds before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
28s
-
02
Gentle Seated Twist“Inhale tall, exhale turn”
32s
- Flow
-
03
Cat–Cow“Move from the tailbone first”
32s
-
04
Mountain Pose“Root down to rise up”
39s
-
05
Standing Side Bend“Up before over”
39s
- Cool down
-
06
Half Forward Fold“Lengthen, don't lift”
39s
-
07
Gentle Seated Twist“Inhale tall, exhale turn”
31s
- Rest
-
08
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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