Five-minute desk break sequence

Neck, shoulders, wrists and hips, done in and around your chair — five minutes, three times a day.

Time

5 min

Level

Beginner

Poses

7

Goal

Undo a morning at a screen

The problem with sitting is stillness, not posture. Three short breaks beat one long stretch after work.

The sequence

1. 1. Seated cat–cow10 rounds

   Hands on knees, round and open the chest with the breath.

2. 2. Seated twist, right30 sec

   Turn from the mid-back; the neck follows last.

3. 3. Seated twist, left30 sec

   Sit bones stay even on the chair.

4. 4. Shoulder stretch, right30 sec

   Use a belt or scarf between the hands if they do not meet.

5. 5. Shoulder stretch, left30 sec

   Second side, ribs staying down.

6. 6. Standing fold1 min

   Soft knees, head heavy, let the neck go.

7. 7. Standing reach30 sec

   Roll up, reach overhead, one big breath before you sit down.