Gentle joints-first movement to unstick a sleepy body. No jumping, no sweat, coffee optional.

1. 11 minMountain Pose — Arrive. Feel your feet.
2. 21 minUpward Salute — Inhale up, exhale hands down — 5 rounds.
3. 31 minStanding Forward Fold — Knees generously bent.
4. 42 minCat–Cow — Slow rounds, moving with the breath.
5. 51 minDownward-Facing Dog — Pedal the feet.
6. 62 minLow Lunge — 1 minute per side.
7. 71 minChild's Pose
8. 81 minEasy Pose — Sit tall, three slow breaths to finish.

Stand up from your chair and undo a few hours of sitting. No mat, no changing clothes.

1. 130 secMountain Pose — Stand, roll the shoulders back.
2. 230 secUpward Salute
3. 31 minStanding Side Bend — 30 seconds per side.
4. 41 minEagle Pose — Arms only if balance is iffy at your desk.
5. 51 minStanding Forward Fold — Hold opposite elbows, sway.
6. 61 minSimple Seated Twist — Back in your chair, both sides.

Floor-based and phone-free. Do it on a rug or your bed; end in the dark if you can.

1. 12 minChild's Pose — Knees wide, arms anywhere.
2. 21 minCat–Cow — Slow and small.
3. 32 minSupine Twist — 1 minute per side.
4. 41 minHappy Baby
5. 52 minReclining Bound Angle — Pillows under the knees.
6. 62 minLegs Up the Wall — Or straight to sleep — that counts.