3-Minute Standing Yoga to Undo Hours at Your Desk

# Quick summary

# When to use it

# The practice (step-by-step)

• Stand tall in Mountain Pose with hands at heart center.

• Interlace the fingers and press the palms forward, then reach the arms overhead with palms facing up. Press up through the hands to open fingers and wrists.

• Inhale, then exhale and lean to the left for a side bend. Shift hips slightly right and look at the left pinky toe. Hold for two breath cycles. Return to center and repeat on the other side. After the second side bend, inhale through center and exhale to release hands by your sides.

• Exhale to bring hands to shins. Inhale to lift with a flat back into Halfway Lift.

• Place the right fingertips on the floor about six inches ahead of your feet. Inhale and reach the left hand toward the sky, opening into a twist. Let the right knee bend and the left leg straighten. Hold for three full breaths, then exhale back to center and switch sides.

• Bring both hands to shins in Halfway Lift, lengthen the spine and inhale. Press to stand, reach arms overhead, then exhale hands to heart center.

# Practical cues and modifications

• Bend the knees as needed in forward folds to protect the low back and hamstrings.
• Use a towel or strap looped around the hands behind the back to create space across the chest if shoulder mobility is limited.
• If wrist pain occurs, spread the fingers wide and press through the base of the fingers rather than the palms.
• Keep breath steady: count or feel two to four slow inhales and exhales for each hold depending on available time.

# What this routine addresses

• Brief spinal rotation helps unwind the mid and lower back.

# How to fit it into your day

• Set a reminder to do the three-minute flow every 60–90 minutes, or use it as a reset after long calls.
• Combine with a longer mobility or seated routine on days you can spare more time.

This sequence is intentionally simple and short, designed to be accessible and repeatable so you can interrupt sedentary patterns without disrupting your work routine.