The 8-minute reset
Move slowly and stay in a comfortable range—no forcing. Breathe softly throughout.
- Hip flexor stretch (1 min each side)
- Thoracic twist (1 min each side)
- Child’s pose breathing (2 minutes)
Neck & shoulder relief
Most desk tension lives around the shoulders and upper back.
- Chin tucks (8 slow reps)
- Shoulder rolls (10 each direction)
- Doorway chest stretch (60 seconds)
Make it a nightly cue
Pair this routine with a fixed trigger (after dinner, before shower, after brushing teeth).
- Keep a yoga mat visible.
- Set a 8-minute timer—done is done.
- Track sleep quality for 7 days.
Wellness cue
If you only do one thing: stretch your hips. Sitting tightens them quickly.
"Gentle mobility is recovery you can actually stick with."