← Routines

After Sitting

Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Cat-Cow

    Cat-Cow

    01:00
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.
  • Half Kneeling Thoracic Rotations (L)

    Half Kneeling Thoracic Rotations (L)

    00:30
    1. Kneel on one knee with the opposite foot forward and place that same-side hand behind your head.
    2. Bring your bent elbow down toward the inside of your front knee.
    3. Inhale and rotate your chest open, reaching the elbow toward the ceiling.
    4. Follow your elbow with your eyes as your upper back turns.
    5. Return slowly and repeat for a few rotations.
  • Half Kneeling Thoracic Rotations (R)

    Half Kneeling Thoracic Rotations (R)

    00:30
    1. Kneel on one knee with the opposite foot forward and place that same-side hand behind your head.
    2. Bring your bent elbow down toward the inside of your front knee.
    3. Inhale and rotate your chest open, reaching the elbow toward the ceiling.
    4. Follow your elbow with your eyes as your upper back turns.
    5. Return slowly and repeat for a few rotations.
  • Standing Forward Fold

    Standing Forward Fold

    01:00
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.
  • Low Lunge (L)

    Low Lunge (L)

    00:45
    1. Step one foot forward into a lunge and lower the back knee gently to the mat.
    2. Set your front knee over your ankle and untuck or tuck the back toes as comfortable.
    3. Sink your hips forward until you feel the front of the back thigh open.
    4. Keep your chest lifted and your spine long.
    5. Hold and breathe, then step back to release.
  • Low Lunge (R)

    Low Lunge (R)

    00:45
    1. Step one foot forward into a lunge and lower the back knee gently to the mat.
    2. Set your front knee over your ankle and untuck or tuck the back toes as comfortable.
    3. Sink your hips forward until you feel the front of the back thigh open.
    4. Keep your chest lifted and your spine long.
    5. Hold and breathe, then step back to release.
  • 90/90 Hip Stretch (L)

    90/90 Hip Stretch (L)

    00:45
    1. Sit on the floor with one leg bent in front of you at ninety degrees and the other bent out to the side, also at ninety degrees.
    2. Sit tall and square your torso over your front shin.
    3. Keep both sit bones grounded and lengthen up through your spine.
    4. To deepen it, gently hinge your chest forward over the front leg.
    5. Hold and breathe.
  • 90/90 Hip Stretch (R)

    90/90 Hip Stretch (R)

    00:45
    1. Sit on the floor with one leg bent in front of you at ninety degrees and the other bent out to the side, also at ninety degrees.
    2. Sit tall and square your torso over your front shin.
    3. Keep both sit bones grounded and lengthen up through your spine.
    4. To deepen it, gently hinge your chest forward over the front leg.
    5. Hold and breathe.
  • Figure-4 (L)

    Figure-4 (L)

    00:45
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release.
  • Figure-4 (R)

    Figure-4 (R)

    00:45
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release.
  • Seated Twist (L)

    Seated Twist (L)

    00:45
    1. Sit tall, cross-legged or in a chair, with your spine long.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and rotate your torso toward one side, leading with your chest.
    4. Rest your hands to support the twist without forcing it.
    5. Hold and breathe, then unwind with control.
  • Seated Twist (R)

    Seated Twist (R)

    00:45
    1. Sit tall, cross-legged or in a chair, with your spine long.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and rotate your torso toward one side, leading with your chest.
    4. Rest your hands to support the twist without forcing it.
    5. Hold and breathe, then unwind with control.
  • Child's Pose

    Child's Pose

    01:00
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.