Desk & Back Care
For spines that sat all day — wave, arch, fold and stretch the chair out of your back.
In the simplest words
If you sat too long, your back gets grumpy. These moves cheer it up: wiggle like a cat and cow, rise like a snake, stretch like a mountain, tilt like a triangle, then rest like a sleepy child.
Practise along
Step through the postures at your own pace with the arrows, or press play and let each posture time itself. Arrow keys work too.
Unfold to standing
Breathe naturally
Stand, roll the shoulders back three times, and stretch the arms overhead.
Learn this pose →Posture 1 of 7
What it is
Curated against the shape a desk carves into the body: rounded upper back, tight chest, sleepy hips. The sequence moves the spine through every direction it owns — waves (cat–cow), extension (cobra), a full back-line stretch (mountain), a side opening (triangle) — and closes in child's pose. Practised at the end of a study or work day, it is a spine's honest reset; even three minutes of the first two steps helps.
Where it comes from: Curated by Dharamkira from the classical poses on this page — a sequence, not a scripture.
Rounds & rhythm
Once after long sitting; cat–cow alone may repeat through the day as often as wanted.
What it is kept for
Desk workers and students, stiff shoulders, the hour after homework.
Before you practise — health first
With existing back injury or sciatica keep every range small and skip the cobra if it pinches; this routine maintains a healthy back — it does not treat an injured one.
Every posture, in order
Unfold to standing
natural breath
Stand, roll the shoulders back three times, and stretch the arms overhead.
Cat
exhale
All fours; exhale, round the spine high, chin in.
Cow — keep flowing
inhale
Inhale, dip and lift the chest. Flow cat–cow eight rounds, slower each time.
Cobra
inhale
Lie down and rise into a low, wide-collared cobra. Two rounds of five breaths.
Mountain stretch
natural breath
Press back into the upside-down V, heels seeking the floor, five breaths.
Triangle — both sides
natural breath
Wide legs; tilt over each leg for four breaths, chest rolling open.
Child's pose to finish
natural breath
Fold back over the knees and let the spine settle into its new length.