Desk Recovery Routine
Beginner
Therapeutic Sequence
20 minutes total
Overview
A short sequence to release neck, shoulders, and lower back after long sitting.
Benefits
Reduces stiffness from prolonged sitting
Improves spinal mobility
Calms mental fatigue
Supports better posture
Sequence Steps
Follow these steps in order for best results
Step 1
Marjaryasana-Bitilasana (Cat-Cow Flow)
A dynamic spine mobilization sequence that links breath with movement.
Move with slow breathing.
Step 2
Balasana (Child Pose)
A restorative pose for relaxation, breath awareness, and gentle back release.
Stay longer on each exhale.
Step 3
Setu Bandha Sarvangasana (Bridge Pose)
A supportive backbend that strengthens legs and glutes while opening the front body.
Keep knees aligned.
Step 4
Viparita Karani (Legs-Up-the-Wall)
A deeply restorative inversion that eases fatigue and supports recovery.
Relax completely.
Practice Tips
- Practice on an empty stomach or 2-3 hours after a meal
- Use a yoga mat for comfort and stability
- Listen to your body and don't push beyond your limits
- Focus on your breath throughout the practice
- End with Shavasana for integration
Quick Summary
Total Duration:
20 minutes
Number of Steps:
4 practices
Difficulty:
Beginner
Good For:
neck_stiffness
back_pain
fatigue
Best Times:
midday
evening
Balances Doshas:
vata