If you sit for most of the day, the front of your hips shortens, your upper back rounds, and your neck quietly takes on work it was never meant to do. None of that is permanent. It just needs a little attention most days.
Try this order after work: low lunge, sphinx, thread the needle, figure four on your back, and legs up the wall. Hold each one for five to eight slow breaths. That is genuinely the whole practice.
The goal is not to fix your posture in one session. It is to interrupt the shape you have been holding since nine in the morning.
If you want the guided version, our Deep Stretch classes at 12:15 and 6:45 walk through most of these with props.
