GnomeYoga
Desk Unstuck yoga sequence with the gnome
Start · 3 min 45

🍄 Gnome original · Beginner

Desk Unstuck

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

  • 3 min 45
  • 8 poses
  • 3 chapters
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You’ll need: No mat, no change of clothes. Shoes off if you are feeling brave.

The journey

  1. Mountain Pose1
  2. Upward Salute2
  3. Standing Backbend3
  4. Standing Forward Bend4
  5. Halfway Lift5
  6. Chair Pose6
  7. Warrior II7
  8. Mountain Pose8

  1. Unstick 1:15

    1. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Stand up. Yes, right now. Feel both feet grow roots into the floor.

      30s
    2. Upward Salute yoga pose illustration
      Upward SaluteŪrdhva Hastāsana

      Reach up and shake off the spreadsheets.

      25s
    3. Standing Backbend yoga pose illustration
      Standing BackbendAnuvittāsana

      Hands on the lower back, open the chest like a window in spring.

      20s

  2. Unfold 2:00

    1. Standing Forward Bend yoga pose illustration
      Standing Forward BendUttānāsana

      Soft knees, heavy head. Let the to-do list drip out of your ears.

      30s
    2. Halfway Lift yoga pose illustration
      Halfway LiftArdha Uttānāsana

      Flat back, long neck: a tabletop for very tiny tea.

      20s
    3. Chair Pose yoga pose illustration
      Chair PoseUtkaṭāsana

      Sit back onto an invisible toadstool. It is sturdier than it looks.

      30s
    4. Warrior II yoga pose illustration
      Warrior IIVīrabhadrāsana II

      Arms wide, gaze forward. The warrior of the open-plan office.

      20s × 2each side

  3. Reset 0:30

    1. Mountain Pose yoga pose illustration
      Mountain PoseTāḍāsana

      Stand still. Notice: you feel taller. Back to it, champion.

      30s

About this beginner yoga sequence

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.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 3 min 45