Quick flow

Desk Break

At work · 34 steps · about 10 min

Twists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

1. Begin hereEasy Seat6 breaths
2. Twist to the rightSeated TwistRight4 breaths
3. Unwind, twist to the leftSeated TwistLeft4 breaths
4. Unwind to centerEasy Seat2 breaths
5. Come onto hands and kneesTabletop2 breaths
6. Inhale, drop the bellyCow1 breath
7. Exhale, round into catCat1 breath
8. Inhale, arch into cowCow1 breath
9. Exhale, round into catCat1 breath
10. Inhale, arch into cowCow1 breath
11. Exhale, round into catCat1 breath
12. Return to neutralTabletop1 breath
13. Thread right arm underThread the NeedleRight5 breaths
14. Unthread, return to tableTabletop2 breaths
15. Thread left arm underThread the NeedleLeft5 breaths
16. Unthread, return to tableTabletop2 breaths
17. Walk the hands forward, chest melts downPuppy5 breaths
18. Walk the hands back under the shouldersTabletop1 breath
19. Tuck toes, lift hipsDownward-Facing Dog5 breaths
20. Step right foot forward, lower back kneeLow LungeRight4 breaths
21. Shift hips back, straighten right legHalf SplitRight4 breaths
22. Bend right knee, shift forwardLow LungeRight1 breath
23. Step back to down dogDownward-Facing Dog2 breaths
24. Step left foot forward, lower back kneeLow LungeLeft4 breaths
25. Shift hips back, straighten left legHalf SplitLeft4 breaths
26. Bend left knee, shift forwardLow LungeLeft1 breath
27. Step back to down dogDownward-Facing Dog2 breaths
28. Walk to top of matStanding Forward Fold4 breaths
29. Inhale, lengthen halfwayHalfway Lift1 breath
30. Exhale, foldStanding Forward Fold2 breaths
31. Roll up to standingMountain3 breaths
32. Inhale, sweep arms upUpward Salute2 breaths
33. Swan dive forwardStanding Forward Fold2 breaths
34. Roll up to standingMountain5 breaths

More quick flows

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• BedtimeBefore sleep · about 7 minChild’s pose, twists, reclined bound angle and legs up the wall, then rest. PlaySteps and poses
• Standing StretchNo mat · about 6 minFolds, chair and a twist, tree and goddess, all on your feet, so no mat needed. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses