The internet’s favorite yoga instructor just shared a nine-minute routine for people who sit too much and it was the perfect way to take a break from my desk

I work at a desk, so it’s not unusual to get to lunchtime, or even the end of the day, and realize I’ve spent hours on end sitting. It doesn’t make me feel my best, physically or mentally, and I know I’m not alone.

I’d love to make time for a daily workout or long walk, but it's not always possible. That’s why I’m keen to find small pockets of time to fit in movement where I can.

My favorite yoga instructor, Adriene Mishler—better known online to her 13.5 million followers as Yoga With Adriene—recently shared a routine that fit my needs perfectly.

It’s for people who spend hours sitting and it takes less than 10 minutes to complete. Plus, the whole routine is done standing, so you don't even need to roll out a yoga mat.

Watch Yoga With Adriene's yoga for people who sit all day routine

Yoga for People Who Sit All Day - YouTube

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No equipment is needed for this routine—just enough space to stand comfortably and move your arms overhead and to the sides.

Mishler guides you through the practice so you don’t even have to look at your screen too much.

My experience trying Yoga With Adriene’s yoga for people who sit all day routine

This routine is simple and accessible and I came away feeling more relaxed with less tightness in my shoulders and hips.

The hip circles at the start provided immediate relief. Actively mobilizing my hips felt great, given that sitting for long periods reduces their range of motion.

The forward fold that followed felt like the most satisfying full-body stretch, releasing tension from my legs all the way to my upper back.

The routine also includes neck and shoulder stretches and a few short balancing poses synchronized with the breath, which has a calming effect on the nervous system.

Overall, it felt good to take a mini break and move my body gently without having to make time—or get changed—for a full workout or longer yoga flow.

It’s also a routine that’s simple enough to revisit anytime and I'd recommend it if you want to minimize the effects of too many hours at your desk.