The Desk Reset
Five minutes between meetings. No floor, no changing.
Everything here happens standing beside or sitting on an office chair, in work clothes, in the space of one skipped scroll break. It targets exactly what desks damage: a rounded upper back, compressed neck, closed chest, and hips fixed at ninety degrees.
Do it once mid-morning and once mid-afternoon. It is deliberately unremarkable to watch — nobody on the video call will know.
The sequence
- 1
Simple Seated TwistParivrtta Sukhasana4 breaths per side
Sit tall sideways on the chair, hand on the backrest, and rotate from the mid-back.
- 2Eagle PoseGarudasana
4 breaths per side
Arms only: wrap the forearms, lift the elbows, and feel the upper back spread.
- 3
Cow Face PoseGomukhasana4 breaths per side
Arms only: one arm up, one behind the back. A sleeve or tie works as a strap.
- 4
Standing Side BendIndudalasana3 breaths per side
- 5
Standing Forward FoldUttanasana6 breaths
Knees soft, arms heavy. Let the neck actually hang.
- 6
Standing BackbendAnuvittasana3 breaths
Hands on the low back — reverse the chair's curve gently.
Breath
Exhale into every twist and fold; inhale to lengthen back to tall.
To finish
Roll the shoulders twice, sit back down taller than you left.
Prints clean — pin it where you'll practice.