Make a little space
Check you have room to move safely and a stable chair.
Jyoti yoga guides · Midlife and beyond
Yoga in a working day, without the fuss
You can make room for short mindful movement breaks at your desk or around your workplace, without changing into workout clothes.
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Guidance inspired by Jyoti Harvey · 27 years of yoga teaching
Your yoga. Your time. Your choice.
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A short introduction to practical movement during a working day, from Jyoti’s Voice FM feature.
A sensible way to start
Try a short reset
Notice your posture, breathe comfortably and use only gentle movements that suit your body.
Bring yoga into everyday situations
Jyoti’s Situational Yoga includes desk-based and other familiar everyday settings.
YogaBuilder™ makes it personal
Choose the time you have, a suitable mobility option and what you want to focus on. Jyoti creates sessions from real teaching videos, with options for chair, supported standing and mat-based practice.
Jyoti Yoga & Wellness provides general wellbeing education, not medical diagnosis or treatment. Consider professional guidance for injuries or medical concerns.
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Practical yoga guide · Updated October 2026
Five-minute desk yoga for the working day
Busy days are often spent in one posture for long periods. A short movement break offers a practical pause, whether you work at a desk, a kitchen table or a shared workspace. No yoga mat or special clothes required.
Before you begin: These are general movement ideas, not individual medical instructions. Use a stable, non-wheeled chair if seated; clear the floor; avoid breath-holding, forcing a stretch or pushing through pain. Stop if you experience dizziness, chest pain, unusual breathlessness, or sudden weakness and seek appropriate medical assistance. If you have recently fallen, have osteoporosis, new symptoms, surgery or an existing condition, ask a qualified clinician which movements are suitable for you. A supported position is not a lesser version of yoga.
The five-minute desk reset
- Minute 1 — Reset your posture: allow your feet to rest on the floor and sit comfortably; take a few unforced breaths.
- Minute 2 — Release the shoulders: lift and lower each shoulder, then make slow rolls.
- Minute 3 — Free the hands: open the fingers, close gently, then rotate the wrists in small circles.
- Minute 4 — Move through the upper back: slowly open your arms to either side or gently rotate your upper body a few degrees without pulling.
- Minute 5 — Wake up the legs: alternate heel and toe raises while seated, then pause to notice how you feel.
Make movement part of your workday
Try a short break between meetings, after a long call or before lunch. If available and suitable for you, vary your position and stand or walk briefly. These movements are for general comfort and wellbeing, not treatment of workplace injuries.
For employers and teams
Jyoti offers an approachable introduction to movement that can fit into everyday routines. Explore Jyoti for workplace wellbeing for a people-first approach to mobility-friendly breaks.
Find your own pace with YogaBuilder™
Choose chair, supported standing or mat-based sessions built from Jyoti’s real teaching videos. Start with the 7-day free trial, subject to eligibility and your app store’s displayed terms.
Download for iPhone / iPadGet it on Google PlayMake this practice your own with YogaBuilder™
Choose how long you have and whether chair, supported standing or mat-based yoga suits you. Jyoti uses real teaching videos, so you can move at your own pace. Start with the standard 7-day free trial.