Spending long hours at a desk, poor posture, or even stress, can leave the body feeling stiff and sore. This full-body yoga flow is designed to help you move your body with ease and increase mobility.

This practice helps you build stability and improve posture while also including mindful moments to pause and focus on your breath.

It’s only 15 minutes long and is perfect for beginners or anyone returning to movement after time away. Consider completing this flow during your lunch break or in the evening to loosen any tension from the day.

This article is Day 1 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.

Next, read Day 2: Stretches to Do at Work Every Day.

Quick start guide

  • Duration: 15 minutes
  • Equipment: Yoga mat (you can also use a blanket or towel)
  • Adaptability: Low impact, joint friendly, suitable for small spaces
  • Level: Beginner-intermediate

Downward-facing dog

  1. Begin on all fours, with your hands under your wrists and your knees under your hips.
  2. Press gently into your hands, then lift your knees.
  3. Bring your hips up toward the ceiling.
  4. Keep your heels slightly off the ground and straighten your legs, so that your body is in an upside down V shape.
  5. Press firmly into your hands and make sure your weight is distributed evenly between both sides of your body.
  6. Ensure your head is in line with your upper arms.
  7. Hold this pose for up to 1 minute and repeat 5 times.

Modifications: To reduce pressure on your wrists, press into your forearms rather than your hands.

Side lunge

  1. Begin with your feet hip-width apart and place your hands together on at your hips.
  2. Take a large step to the left and bend your left knee.
  3. Move your hips back while keeping your right leg straight.
  4. Lift your right foot off the ground, while the heel stays down.
  5. Ensure your left foot remains flat on the floor.
  6. Push back up and return to the starting position,
  7. Complete this 10 times on each side for 3 sets.

Modifications: If your hips feel tight, try bringing your feet closer together when beginning this pose and only bending your knee as far down as you’

Chair pose (Utkatasana)

  1. Begin by standing in a neutral position and raise your arms over your head with your palms facing each other.
  2. Bend your knees and hips until the backs of your thighs are parallel to the ground, like you’re about to sit down on a chair.
  3. Engage your core and ensure your spine is long and your chest lifted.
  4. Push your weight down through your feet and hold for 1 minute.
  5. Bring your arms back down and slowly straighten your legs.
  6. Do this movement 3 times for 3 sets.

Modifications: If you find it difficult to bend your knees, do the movement against a wall for added support and avoid bending your knees too low.

From Our Health Editors

“When I feel stiff and tired from sitting at my desk for long hours, I take my yoga mat out for a few minutes and do a quick stretch practice. It helps me reset and feel more grounded, even if I only manage a few minutes between meetings. It’s also a great way to take a break from your screen.”

— Anisha Mansuri

Learn more about how you can find time for self-care when balancing a busy schedule.

Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.