A 10-minute stretch for people who sit all day
Arjun Nair shares a gentle routine you can do beside your desk — no mat, no changing clothes.
By Arjun Nair · Movement 
Arjun Nair 2 min read
Mindful movement for busy schedules
No time for an hour-long class? Short, mindful movement breaks can fit into the gaps you already have.
Arjun Nair 2 min read 
“I don’t have time” is one of the most common reasons people give for not moving more. It’s a fair point — but movement doesn’t have to mean an hour at the gym.
What makes movement mindful?
Mindful movement means paying attention while you move: to your breath, to how your body feels, to the ground beneath your feet. It turns a few minutes of stretching or walking into a small reset for your mind as well as your body.
Ideas that fit into real life
- Two-minute stretch breaks between meetings
- Walking phone calls when you don’t need a screen
- Stairs, slowly, noticing each step
- A five-minute flow before dinner while the oven heats
- Stretching during TV adverts or between episodes
Stack it onto existing habits
The easiest way to build a new habit is to link it with something you already do. Stretch after brushing your teeth. Walk around the block after lunch. Take three slow breaths every time you sit back down at your desk.
Progress, not perfection
A few minutes on most days will help you feel more at home in your body over time. And when you do have time for a full class, you’ll find it easier to arrive.
