This is designed for an ordinary workday: short, simple and mostly standing.
This sequence is designed to break up a long spell of sitting without needing a full practice setup. It gives you a clear order to follow while leaving room to shorten holds, use props or skip anything that does not suit your body today.
Before you begin
Time: about 10 minutes. What you need: Chair optional; no mat required. You do not need to complete every position for the practice to “count”. Set up enough space to move comfortably and keep any useful props within reach.
This is intentionally practical. Work in ordinary clothes, keep the movements small if space is limited and return to your desk feeling more alert rather than exhausted.
Sequence
- Stand tall and take 5 slow breaths.
- Shoulder rolls, 6 each direction.
- Standing side bend, 3 breaths each side.
- Chair-assisted half forward fold, 5 breaths.
- Standing lunge with hands on a desk or chair, 4 breaths each side.
- Standing quad stretch or heel-to-seat variation, 3 breaths each side.
- Chair-supported Figure Four, 4 breaths each side.
- Gentle standing twist, 3 breaths each side.
- Finish with 5 slow breaths before returning to work.
How to pace the practice
Let the breath be a guide rather than a stopwatch. In flowing sections, use a pace that allows you to arrive in each shape before leaving it. In held poses, come out earlier if the breath becomes strained or you start bracing unnecessarily.
Make it work for you
Keep the range modest, use blocks or a chair when they make the floor easier to reach, and take an extra breath before transitions. You can also remove any pose that feels confusing and repeat a simpler one instead.
On a low-energy day, reduce the number of repetitions and make the final resting position longer. If you want a little more movement, repeat the central section once rather than adding unfamiliar poses at random.
What to pay attention to
A useful practice should leave you with information about how you are moving today. Notice where you can breathe easily, where you are gripping, and whether a prop or smaller range improves the pose. That feedback is more valuable than making the sequence look a particular way.
Practice note: This is general yoga guidance, not individual medical care. Work within a comfortable range and stop if you experience pain, numbness, dizziness, unusual shortness of breath or any symptom that concerns you.