Published February 11, 2026 05:10AM
Many of us spend a large part of our days sitting. Commuting, working at a desk, and scrolling on our phones. Without realizing it, we stand up from whatever task we were doing and feel the tension that’s accumulated in the body and the mind.
Although movement is essential for our physical, mental, and emotional well-being, it isn’t always realistic to squeeze in a workout or make it to the yoga studio regularly. The good news is that even short practices, especially when done with some consistency, can make a meaningful difference in your life. A few stretches in bed, a walk during your lunch break, a short yoga class— it all counts towards moving your body and being a little less sedentary.
25-Minute Yoga Practice to Relax After Work
This practice is designed to help you release stiffness in the body and unwind from the day, creating a clear and gentle transition into your evening. You’ll stay close to the ground as you practice soothing stretches and soothing—all with different options available so you can adapt the practice to your needs. This is also a moment for you to pause, breathe, and let the workday go.
So if you’re ready to get on your mat and release the day, put on something comfortable and enjoy this calming practice. Come as you are.
1. Seated Neck Stretches
Come into Easy Pose or another comfortable seated position. Inhale and lift your chin up toward the ceiling. Exhale and lower your chin toward your chest. Repeat that a few times. Tilt your head to the right, drawing your ear toward your shoulder. Stay here or reach your left arm out to the side. Breathe here. Return your head to neutral and lower your arm. Repeat on the opposite side.
Interlace your fingers behind your head with your elbows out to the sides and lower your chin toward your chest (avoid pulling on your neck). Exhale as you draw your navel toward your spine and round your back. Inhale as you lift upright and arch your back, drawing your elbows back slightly. Repeat that a few times.
2. Seated Spinal Twist
Exhale as you twist toward your left side, placing your right hand on your left knee and your left hand on your hip or the mat behind you. Breathe here. Inhale as you reach your left arm toward the ceiling and lean toward the right. Take a few breaths here. Lower your left hand to your right knee so your arms are crossed and fold forward. Repeat on the opposite side, placing your left hand on your right knee.
3. Windshield Wipers
Bring your feet to the mat with your knees bent. Draw both knees to the right side, then the left. Repeat a few times.
4. Half Butterfly Pose
The next time your Windshield Wipers bring you to the right side, lower your legs to the mat and draw your feet closer toward you. Inhale and reach your arms up toward the ceiling, then exhale as you walk your hands forward. Breathe here. Inhale and roll up.
Draw your right foot toward you and straighten your left leg to the side. Walk your hands forward, lowering your forearms to the mat if it’s comfortable. Breathe here. As you inhale, walk your hands back toward your body. Press your right hand into the mat behind you and lift your hips off the mat, reaching your left arm toward the ceiling. Exhale as you lower your hips back down to the mat.
Repeat Windshield Wipers a few times, then lower your legs to the left and repeat the stretches above on the opposite side.
5. Reverse Tabletop
Sit with your legs bent, feet on the mat, and your hands behind your hips with your fingertips pointing toward your body. Exhale and, pressing your hands and feet into the mat, lift your hips into Reverse Tabletop. Gaze forward or at the ceiling. Breathe here. As you exhale, lower your hips back to the mat.
6. Bound Angle Pose
Draw the soles of your feet together. Inhale and lift your chest. Exhale and fold forward, grasping your ankles or feet in Bound Angle Pose. You can stack your fists on top of each other and rest your forehead on them. Breathe here.
7. Kneeling Hip Circles
Come to your hands and knees. Spread your fingers wide and make sure your shoulders are stacked over your wrists and your hips over your knees. Make circles with your hips so your shoulders move ahead of your wrists, then your hips move toward your heels. Repeat in the other direction.
8. Child’s Pose
Lower your hips toward your heels. Stack your forearms and rest your forehead on them, or straighten your arms and lower your forehead to the mat or a block in Child’s Pose.
9. Camel Pose Variation
Kneel on the mat and gently press your hips forward with your arms in cactus position. Exhale as you lower your arms down and clasp your hands behind you. Or grab one wrist with the opposite hand if it’s more comfortable. Breathe in this Camel Pose variation. If you clasped your wrists, switch so the opposite hand is clasping the opposite wrist. Then release.
10. Crocodile Pose
Lie face down on the mat with your forehead resting on your forearms. Press the tops of your feet into the mat. Breathe here. Stay here or bend your knees and draw your feet side to side like a reverse Windshield Wiper.
11. Cobra Pose
Press your hands and the tops of your feet into the mat as you lift your chest. Keep your arms bent in Cobra Pose. Breathe here. Gently move your chest side to side if it’s comfortable.
12. One-Legged Bow Pose Prep
Lie face down on the mat with your forehead resting on your forearms. Bent your right leg and draw your heel toward your right glute in Bow Pose Prep. Stay here or, for more sensation, grasp your foot with your right hand, keeping your forehead resting on your left forearm. Breathe here, then switch sides.
13. Puppy Pose
From your hands and knees, walk your hands forward and lower your chest and chin to the mat in Puppy Pose. Breathe here. You can walk your hands back toward your body to come out of it, or lower to your stomach to come into Cobra or Upward-Facing Dog before returning to your hands and knees.
14. Downward Dog Three-Legged Dog to Low Lunge
Press your hands and feet into the mat as you lift your hips toward the wall behind you in Downward-Facing Dog. (Or, if it’s more comfortable, you can do the next stretch from your hands and knees.) Inhale and lift your right leg behind you, then exhale and draw your right knee toward your chest, planting your foot on the mat. Lift your chest upright and place your hands on your front knee in Low Lunge. Inhale and lessen the intensity by shifting your hips back; exhale and shift your hips forward to release into the stretch.
Return to your hands and knees or Downward-Facing Dog and repeat on the opposite side. After practicing Low Lunge on the opposite side, rest in Child’s Pose for a few breaths.
15. Bridge Pose
Lie on your back with your knees bent and feet on the mat. Rest your arms at your sides with your palms facing down. Exhale as you press your feet into the mat and lift your hips in Bridge Pose. Take a few breaths here, then lower your hips back to the mat.
16. Reclined Cow Face Pose
Cross your right leg over your left. Stay here if it’s enough of a stretch, or draw both knees toward your chest and grasp your shins or ankles with your hands, drawing your feet away from each other in Reclined Cow Face Pose. Breathe here.
17. Supine Spinal Twist
From Reclined Cow Face Pose, lower your knees toward the left side, keeping your shoulders on the mat. Draw your arms into cactus position. Breathe here. Then draw your knees back to center and repeat Reclined Cow Face Pose and Supine Spinal Twist on the opposite side, with your left leg crossed over your right.
18. Wind-Relieving Pose
Hug both knees toward your chest, grasping your shins with your hands.
19. Savasana
Relax your arms and legs on the mat in Savasana. Stay here for as long as you need.
After you finish the practice, consider taking a few moments to reflect on how you feel, maybe even journaling about it. If it served you, you can try incorporating it into your daily or weekly rhythm and notice how it supports you over time.
