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GnomeYoga Original

Desk Unstuck

Four minutes to unglue yourself from the chair. The gnome won’t tell your boss.

8 poses 4 min Beginner Back, chest & legs Warm-up · Flow · Cool-down

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A quick standing yoga break for desk workers: stretch the back, open the chest and wake up tired legs in about four minutes, no mat needed.

What you need: No mat, no change of clothes. Shoes off if you are feeling brave. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 3 poses · 1 min 15 s

  1. Mountain Pose — yoga pose in Warm-upMountain Pose30 sStand up. Yes, right now. Feel both feet grow roots into the floor.
  2. Upward Salute — yoga pose in Warm-upUpward Salute25 sReach up and shake off the spreadsheets.
  3. Standing Backbend — yoga pose in Warm-upStanding Backbend20 sHands on the lower back, open the chest like a window in spring.

Flow 4 poses · 2 min

  1. Standing Forward Bend — yoga pose in FlowStanding Forward Bend30 sSoft knees, heavy head. Let the to-do list drip out of your ears.
  2. Halfway Lift — yoga pose in FlowHalfway Lift20 sFlat back, long neck: a tabletop for very tiny tea.
  3. Chair Pose — yoga pose in FlowChair Pose30 sSit back onto an invisible toadstool. It is sturdier than it looks.
  4. Warrior II — yoga pose in FlowWarrior II20 s · each sideArms wide, gaze forward. The warrior of the open-plan office.

Cool-down 1 pose · 30 s

  1. Mountain Pose — yoga pose in Cool-downMountain Pose30 sStand still. Notice: you feel taller. Back to it, champion.