Ready-made practice

Desk Recovery Yoga

A simple 10-minute practice using poses from the LearnYoga.net library.

Move at a comfortable pace and use the individual pose guides whenever you need setup, modification or safety details. The suggested timing is flexible. Pause, shorten or skip a pose when that serves your practice better.

Your sequence

1. Step 1 of 7Easy Pose

   85 sec

   Easy Pose is a simple cross-legged seat used for breathing, meditation and quiet pauses in practice. The shape is straightforward, but it is usually more comfortable when the pelvis is slightly elevated and the knees are allowed to settle in their own range.

   Transition: Move comfortably into the next pose.

2. Step 2 of 7Eagle Arms Stretch

   85 sec

   Eagle Arms Stretch wraps one arm under the other to spread the space across the upper back and work into the shoulders. It is a simple shape, but it feels clearer when the elbows stay roughly in front of the chest and the shoulders do not creep up.

   Transition: Move comfortably into the next pose.

3. Step 3 of 7Cat Pose

   85 sec

   Cat Pose is a simple spinal rounding done from hands and knees. It is often used with Cow Pose to warm the back, wake up the abdominal wall and help you feel the movement of the spine more clearly.

   Transition: Move comfortably into the next pose.

4. Step 4 of 7Cow Pose

   85 sec

   Cow Pose is a gentle spinal extension from hands and knees. It can help you explore chest opening, shoulder position and the feeling of the front body lengthening without forcing a deep backbend.

   Transition: Move comfortably into the next pose.

5. Step 5 of 7Low Lunge

   85 sec

   Low Lunge is a simple kneeling lunge that opens the front of the back hip while asking the front leg to steady the shape. It is often used to prepare for standing poses, lunges and backbends.

   Transition: Move comfortably into the next pose.

6. Step 6 of 7Thread the Needle Pose

   85 sec

   Thread the Needle is a gentle kneeling twist for the upper back and shoulders. It gives you a clear way to rotate through the thoracic spine without needing a large range, and you can keep it quite small if that feels better in your body.

   Transition: Move comfortably into the next pose.

7. Step 7 of 7Child's Pose

   85 sec

   Child's Pose is a simple kneeling rest with the hips moving back toward the heels and the torso folding forward. It is often used between stronger poses, but it can also be a practice on its own when you want a quieter shape.

   Transition: Move comfortably into the next pose.

Adjusting the routine

You do not need to complete every pose exactly as listed. Open a pose guide when you need a modification, prop option, contraindication note or a clearer explanation of the setup. If one pose is not suitable today, use a related easier option where the relationship data provides one, or skip it and continue when the next transition makes sense.

Easier related options found in this sequence

Constructive Rest PosePrayer PoseEasy PoseChild's PoseThunderbolt PoseSupported Child's Pose

For a wider view, use the Pose Progression Explorer or build a different practice around your available time and goal.