A gentle movement sequence you can do at your desk to release tension and restore energy.
Duration: 5 min • Modality: Movement • Mood: Energized
How to practice
- Seated Cat-Cow: Arch and round your spine 5 times with your breath.
- Seated Twist: Place your right hand on the left side of your chair, twist gently, hold for 3 breaths. Repeat on the other side.
- Neck Rolls: Slowly roll your neck in both directions, 3 times each way.
- Wrist Circles: Extend your arms and circle your wrists 5 times in each direction.
- Ankle Circles: Lift one foot and circle your ankle 5 times each direction. Repeat on the other side.
- Stand up and take 3 deep breaths with arms reaching overhead.
Why this works
Prolonged sitting causes blood to pool in the lower extremities, reducing circulation to the brain and contributing to fatigue and decreased cognitive function. Movement breaks every 30-60 minutes counteract this by activating muscle pumps that return blood to the heart and brain. Research demonstrates that even brief movement sequences improve cognitive performance by 15-20%, with effects lasting up to two hours. The varied movements in this sequence address common problem areas for desk workers, including tight hip flexors, rounded shoulders, and compressed spine. Dynamic movement also stimulates the vestibular system, which helps maintain alertness and spatial awareness. This practice combats what researchers call 'sitting disease' by interrupting sedentary patterns with targeted, accessible movements.
Inspiration
This sequence was developed from occupational health research on sedentary work environments and repetitive strain injury prevention. It combines elements of yoga, physical therapy, and ergonomic movement science. The practice was designed specifically for office workers who may feel self-conscious doing full yoga poses in professional settings. Each movement targets specific areas of tension that accumulate during desk work. This reset recognizes that many people can't leave their workspace but still need movement to maintain energy and prevent pain.
Helpful tools
- Office chair
- Desk space
When to use this reset
Every hour during desk work, especially when you feel stiff or notice your posture deteriorating. Perfect for afternoon energy dips or when concentration wavers.
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FAQ
How often should I do this desk yoga flow?
Perform this sequence every 30-60 minutes during prolonged sitting. Regular breaks counteract the negative effects of 'sitting disease' and help maintain energy and focus throughout your workday.
I feel silly doing this at my desk. Are there ways to be discrete?
Most of these movements blend in with typical office adjustments, like stretching. Focus on the benefits for your well-being, and remember that even small movements significantly improve cognitive function and reduce discomfort.
