Most of us don’t need a harder workout first thing — we need a kinder one. Eight hours of sitting leaves the hips tight, the upper back rounded and the breath shallow. This twelve-minute flow reverses all three before your first coffee.

The five poses

Start with three rounds of cat–cow to wake up the spine, then move through a low lunge with a side reach on each leg. Add a thread-the-needle twist, a supported bridge and finish in a long child’s pose. Hold each shape for five slow breaths.

Breathe like you mean it

Inhale through the nose for four counts, exhale for six. The longer exhale tells your nervous system it’s safe to let go, which is exactly what stiff muscles need to release.

Do it daily for two weeks and notice how your first hour at the desk feels. Most of our students say it’s the easiest habit they’ve ever kept.