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
- Arrive
-
01
Easy Seat“Lift from the crown, not the chest”
30s
- 02 Gentle Seated Twist“Inhale tall, exhale turn” 34s
- Move
- 03 Cat–Cow“Move from the tailbone first” 34s
- 04 Mountain Pose“Root down to rise up” 41s
- 05 Standing Side Bend“Up before over” 41s
- 06 Half Forward Fold“Lengthen, don't lift” 42s
- 07 Gentle Seated Twist“Inhale tall, exhale turn” 33s
- Rest
- 08 Constructive Rest“Let the floor hold you” 45s
Other 5-minute practices
All practices
5min
Relaxation
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Complete beginner · 8 poses
5min
Mobility
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.
Beginner · 8 poses
5min
Strength
Intermediate Hatha Flow
A compact Hatha sequence from Cat–Cow and Downward-Facing Dog into the warrior poses, then a seated fold and rest.
Intermediate · 8 poses