5-Minute Office Yoga – The Perfect Short Break

Minute 1: Breathing & Centering

Sit up straight, hands on thighs. Inhale deeply through your nose (4 seconds), exhale through your mouth (6 seconds). 5 breaths.

Minute 2: Neck & Shoulders

• Ears to shoulders (right/left) – 3x each side
• Chin to chest – hold 10 seconds
• Slowly circle head – 2x each direction

Minute 3: Spine

• Arms overhead, fingers interlaced, palms up
• Side bend right, hold 5 breaths
• Side bend left, hold 5 breaths
• Release arms, shake them out

Minute 4: Hips & Legs

• Stand up from your chair
• Forward fold: hands toward floor, knees slightly bent
• Hang for 15 seconds
• Roll up vertebra by vertebra

Minute 5: Closing

• Arms out to sides, circle wide
• 3 deep breaths with arms spread
• Rub hands together, place over eyes – enjoy for 10 seconds