5-Minute Full Body Reset For Desk Workers

If you work at a desk all day, sit a lot, or have a sedentary job, here is a short, accessible yoga sequence to help you mobilize and reset your entire body.
No props needed, just a mat or comfortable surface, and your precious self.
Come as you are.

Transcript

Hello, I'm Laia. Welcome to this 5-minute full body reset for desk workers and also for anyone that spends a lot of time sitting. All you'll need today is a nice surface like a yoga mat and your precious self. So let's begin. Bring yourself to lie down on your back. Taking a moment to get comfortable. Place your feet flat on the floor about hips distance apart or even a little bit wider and allow your knees to rest toward one another. Your hands could rest on your belly or perhaps you bring your arms next to the body with the palms facing up. Take a deep breath in through the nose. Open your mouth, Let it go. One more inhale, Letting the belly, The ribcage and the chest expand. Long, Slow, Grounding exhale. On your next inhalation, Extend your arms overhead and your legs away from you. Take a full body stretch. And as you exhale, Bring your feet to the floor again, This time hips distance apart, Bring your arms next to your body with your palms facing down and stay here, Pressing the back body onto the earth. Or if you rather on your next inhalation lift your hips up. Press the feet onto the earth, Lift your thighs up, Your chest up toward the chin. And on the exhalation, Lower your hips down. Bring your arms either overhead or to the sides and cactus. And heel to your feet a little bit wider, Maybe mats width. Breathe in. And as you breathe out, Allow the knees to go toward the left any amount. They don't have to go all the way to the floor. Inhale, Come back to center. Exhale, This time allow the knees to go toward the right. One more on each side, Breathing through center. Breathe out, Knees go left, Maybe gaze goes a little bit to the right. Inhale through center. Exhale, Knees to the right, Gaze a little bit to the left. Come back to center as you breathe in. And breathe out. Bring your knees toward the chest. Give yourself a little hug. Curl in. Your hands could be over the shins or underneath the knees. Squeezing in, Inhale. And exhale, Lower down. Roll to either side. Press yourself up to a seated position, Taking your time here. And find a comfortable seat, Perhaps cross-legged, Maybe you sit on your heels. Roll your shoulders back and down, Lengthen the spine and on your inhalation lift your chin up, Open through the throat. Exhale, Lower the chin down. Bring your hands behind your head, Interlace your fingers. Draw the elbows in, Curl down, Round your back. And on your next inhalation, Take your elbows out, Lift your chest, Gaze up. Exhale, Round and look down. One more, Inhale to open up. Exhale to round. Inhale, Open up through the elbows. Exhale, This time start a twist toward the right. Left hand lands on your right knee and your right hand could land on the hip or perhaps on the floor behind you. Inhale to lengthen a little more. Exhale, Maybe the twist deepens, But make sure that what matters most is the space you create for your breath. Inhale. Exhale. Keep your left hand on your right knee. Reach your right hand straight up toward the ceiling. Breathe in. And as you breathe out, Lean a little bit toward the right, Or toward the left, Rather. Breathe in. Breathe out. Inhale, Come back through center, Reach both arms up, Lengthen through the spine. Exhale now, Take your twist to the left. Find long shoulders, Relax, Breathe in. Breathe out, Maybe twist a little bit deeper. Inhale, This time reach your left arm up. Exhale, Lean a little bit toward the right, Opening the side body. Inhale. And exhale. Come back through center, Reach both arms up, Face your palms forward this time, Breathe in. And as you breathe out, Bend your elbows, Bring them to shoulders level. Close your hands tight, And then open them wide. And you can do this at whatever speed you want. So perhaps you speed it up, But keep the range of motion as you breathe. One more breath. And then shake it out. Take a moment to shake anything out. You can shake your legs. And then slowly bring your hands behind you underneath the shoulders. Your hands could face toward the toes or your fingertips could dial back, Whatever feels best on your shoulders. Press your feet on the floor, Lift your chest and stay here. On your next inhalation, Lift your hips up until they're as high as the knees. Keep your gaze forward or perhaps look up. But make sure you don't allow the head to drop back. One more breath, Inhale. And on your exhalation, Lower your hips down. Draw the soles of your feet together, Knees wide. And perhaps the feet do come closer to you, Or perhaps they stay a little bit further. Just notice what feels good on your hips. Your hands could be on your thighs or your shins. Lift your chest, Inhale. And on the exhalation, Let yourself hold forward, But keep your spine a little bit longer instead of rounding it. Maybe you stay here and maybe move a little bit side to side. Inhale. Exhale. One more inhale. And exhale Slowly press yourself up. Start to lean onto your back again. And then extend your legs up toward the ceiling and your arms up toward the ceiling. And you can take a moment to roll your ankles and your wrists both directions, Or you could also shake. One more breath, Inhale. And as you exhale, Release your entire body to the ground into Shavasana. Or perhaps if you rather, You bring yourself. To a seated position, It's whatever feels best for you. And just take three breaths here. Letting yourself notice how you feel after these five minutes to reset your body. After being sedentary or seated for a long time. Once you feel complete, Bring one hand to your heart and one hand to your abdomen. In how they play. Exhale completely. And repeat within or out loud, Thank you, Thank you, Thank you. Eventually release the hands and open your eyes. I hope you've enjoyed this class. And that you come back to it anytime that you have five minutes and you want to mobilize your body. Until we meet again, Take care.