Hours of sitting at a desk creates chronic tension in the hip flexors, shoulders, and lower back that this targeted 15-minute yoga flow specifically addresses. No props are needed beyond a standard yoga mat.
The sequence begins with cat-cow stretches to warm the spine, progresses through low lunge variations to open the hip flexors, and concludes with seated twists and forward folds to decompress the lumbar region.
Yoga instructors recommend performing this flow at least three times per week, ideally at the end of the workday. Consistent practice can reduce lower back pain by up to 40 percent according to recent occupational health studies.
