Desk Yoga: Undo a Day of Sitting

You don’t need leggings or a mat to revive your spine and hips. Begin seated: place feet flat, inhale to Seated Cow (lift chest), exhale to Seated Cat (round back); repeat eight rounds. Add Neck Mobility slow half‑circles, ear to shoulder, and gentle chin tucks. Interlace fingers and push palms forward to stretch wrists; then flip palms up overhead. Cross the right ankle over the left knee for Seated Figure‑Four; hinge forward to feel the outer hip, switch sides. Stand for Desk Dog: hands to the desk edge, walk the feet back, hinge at hips until the spine is long; soften knees and breathe for ten counts. Step in, take a Standing Quad Stretch holding the desk for balance; switch sides. Finish with a gentle Spinal Twist: one hand on the desk, other on hip, rotate from the ribs. Two minutes of Box Breathing (inhale 4, hold 4, exhale 4, hold 4) seals the work. Aim for this micro‑sequence twice daily. It restores circulation, opens the chest, wakes glutes, and reduces neck/low‑back crankiness small inputs that keep you clear and productive.