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Sequence · 10 min

Ten-Minute Desk-Hour Reset

Beginner6 poses42 breathsMat · Block

For the hour when the shoulders have crept up around the ears and the lower back has stopped wanting to be upright. Ten minutes, no warm-up needed, nothing held long enough to build heat.

By The Asana Desk · Published 29 September 2026

Ordered map of the sequence with the peak pose marked
  1. 01Mountain PoseTāḍāsanaFeet hip-width, weight spread across all three corners of each foot.5 breathsboth sides
  2. 02Standing Forward FoldUttānāsanaKnees bent enough that the belly meets the thighs; let the head hang heavy.5 breathsboth sides
  3. 03Plank PosePhalakāsanaShoulders over the wrists, ribs drawn down, hips level with the shoulders.4 breathsboth sides
  4. 04Downward-Facing DogAdho Mukha ŚvānāsanaPedal the heels twice, then settle; press the whole palm down.8 breathsboth sides
  5. 05Child's PoseBālāsanaKnees wide, forehead on the mat or on a block, back ribs widening.8 breathsboth sides
  6. 06Corpse PoseŚavāsanaTwo minutes flat, palms up, jaw slack. Set a timer so you can stop watching it.12 breathsboth sides

The order, and why it is this order

Everything starts standing because that is the position you are already in, and it starts with the feet because that is where the sitting has done the most damage — the ankles stiffen and the weight drifts forward without anyone noticing. The fold comes second while the back is still warm from simply being upright.

The plank and the dog in the middle re-establish the relationship between the hands and the shoulders, which is the part of the day's posture that needs the most undoing. Child's pose and a short rest close the loop so you walk away with a slower breath rather than a stretched one.

Variations for the day you have less time

Drop the plank and keep everything else: five minutes, and the two poses that matter most for a desk day — the folded forward position and the hands-over-shoulders position — are still there.

If the wrists are sore from typing, do the plank on the forearms and skip the dog entirely, replacing it with a second Child's Pose.

This sequence is informational only, not medical advice, and not a substitute for a teacher who can see you move. Skip any step that hurts, and check with a clinician about injuries, pregnancy or recent surgery.