close the mental tabs in your head and hit refresh. this seated, desk-friendly sequence stretches the spine, loosens tension, and helps bring your mind back to center. perfect for when you need a reset without leaving your chair.

recommended props: blocks, chair

featured poses:
seated cat/cow flow (marjariasana/bitilasana)
seated upward salute (urdhva hastasana)
seated twist (parivrtta sukhasana)
forward fold (uttanasana)
forward fold twist (parivrtta uttanasana)
big toe hold (padangusthasana)
seated figure 4 pose (eka pada utkatasana)