Phase 2 · Concentrate, Then Stop

Part of the 4 Week Yoga Program for Focus and Attention

10 Minute Yoga Sequence for the Middle of a Working Day

Ten minutes without a mat. Everything here works in ordinary clothes next to a desk.

This sits between the three minute break and the full session: long enough to change something, short enough to fit in a lunch break, and possible in the clothes you are already wearing. It has the counting, the movement and one balance pose, which is the minimum set that makes it a focus session rather than a stretch.

10 min · Level 1

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Wann hilfreich

In the middle of a working day, or on any day the longer session will not happen. Ten minutes, no mat needed, a wall or a desk to hold. This trains attention and gives you a way to break up screen time. It does not reduce how much you use your devices, and it is not a treatment for ADHD.

Attention

Two minutes of counting and one balance pose. Small, but it is the same mechanism as the long session.

Physical effect

Out of the chair, spine moving, legs working briefly.

Practicality

No mat, no changing, no floor. That removes most of the reasons a midday practice does not happen.

Ten minutes, no mat

Sitting, standing, one balance pose, done.

Sukhasana

2 min

Schneidersitz

Sit back in your chair or on the floor. Count out breaths to ten, then start again.

Two minutes of counting is the smallest dose of the attention exercise that still counts.

Mehr über Sukhasana erfahren

Dandasana

1 min

Stockpose

Sit tall, legs out in front or feet flat on the floor. Lengthen upwards and keep breathing.

Sitting properly for a minute is harder than it sounds after two hours of not doing it.

Mehr über Dandasana erfahren

Marjaryasana

1 min

Katzenpose

On hands and knees if there is floor, or seated with hands on the thighs, rounding the back on the out breath.

The spine moves. The seated version does the job when the floor is not an option.

Mehr über Marjaryasana erfahren

Tadasana

1 min

Berghaltung

Stand tall, eyes on a point across the room rather than on a screen.

Looking at something far away is part of the break, not a detail.

Mehr über Tadasana erfahren

Uttanasana

1 min

Stehende Vorbeuge

Fold forward, soft knees, head heavy. Come up slowly.

The opposite of a chair, for a minute.

Mehr über Uttanasana erfahren

Utkatasana

45 sec, twice

Stuhl

Chair Pose, two sets. Hold the desk if you want.

Enough effort that the balance pose afterwards is a real question.

Mehr über Utkatasana erfahren

Vrkasana

45 sec each side

Baum

Tree, one hand on the desk. Eyes on one point.

The attention exercise in its shortest useful form, and the reason this is not just a stretch break.

Mehr über Vrkasana erfahren

Savasana

1 min

Totenstellung

Sit or lie down for a minute, then back to work.

One minute of nothing before returning. Short, but it marks the end.

Mehr über Savasana erfahren

Phase 2 · Weeks 3 to 4

This practice is part of a program

It belongs to Concentrate, Then Stop, the second phase of the 4 Week Yoga Program for Focus and Attention. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Whenever it fits, throughout the four weeks and afterwards. On a day with no time at all, do the three minute version instead.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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