This 11-minute yoga break that relieves tension in stiff muscles was created by yoga instructor Laia Bové. Her classes focus on nervous system regulation, and are shaped by her lived experience with chronic illness. She’s taught students of all levels for more than a decade.

You already know that you don’t need a 60-minute vinyasa class at a studio to reap the many benefits of yoga. All you need is to move your body in a way that feels good, no matter where you are or for how long. But when you’ve been sitting for a long time and feel stagnant in your body, it can be more of a mental challenge than a physical one to step away from your desk and commit to practicing yoga.

That’s what makes this 11-minute yoga practice so effective. It doesn’t include the demands of time constraints or impossible-feeling poses. It’s a low-key, low-to-the-floor movement practice that draws your attention to how you’re feeling and asks you to meet yourself exactly where you are. That’s a supportive energy you can carry with you off the mat and into your day.

11-Minute Yoga Break for Stiff Muscles

Use this short yoga break any time of day to release physical and mental tension and to deliver a moment of self-care. Blankets are optional; you can also do this yoga sequence with just a mat or a sturdy, comfortable surface.

(Photo: Laia Bové)

1. Neck Stretches

Exhale and tilt your head toward the right, drawing your ear toward your shoulder. Inhale and return to center. Exhale and tilt your head toward the left, drawing your ear toward your other shoulder. Repeat a few times.

Inhale and lift your chin toward the ceiling. Exhale and lower your chin toward your chest. Inhale and return your head to neutral.

Exhale and turn your head to look over your right shoulder. Inhale and return to center. Exhale and look over your left shoulder. Inhale and return to center.

(Photo: Laia Bové)

2. Camel Pose 

Kneel on the mat and gently press your hips forward with your elbows bent and your hands on your hips. Breathe as you pause in Camel Pose. Then release.

(Photo: Laia Bové)

3. Wrist Stretches

From your hands and knees, shift your hips halfway back toward your heels and gently press the backs of both hands against the mat with your fingers pointing toward you. Keep shifting your hips back toward your heels as much as is needed to lessen the intensity of the stretch in your wrists. If this feels too intense, you can do one hand at a time. Breathe here. Then shift your hips back to sit on your heels, release both hands, and shake them out.

(Photo: Laia Bové)

4. Cat-Cow

Come to your hands and knees. As you inhale, lift your chest, let your belly lower toward the mat, and arch your back in Cow Pose. As you exhale, press your palms into the mat, round your back, and draw your chin toward your chest in Cat Pose.

(Photo: Laia Bové)

5. Crocodile Pose

Lie on your belly on the mat. Stack one hand on top of the other, then rest your forehead on your top hand. Let your entire body sink into the mat. Take a few deep breaths here.

(Photo: Laia Bové)

6. Prone Windshield Wipers

From Crocodile Pose, bend your knees. Let both feet lower toward the right side of the mat, then through center and toward the left in Windshield Wipers. Repeat a few times.

(Photo: Laia Bové)

7. Sphinx Pose

Straighten your legs and extend your legs straight behind you. Prop yourself up on your forearms with your elbows stacked underneath your shoulders in Sphinx Pose. If you’re experiencing tightness in your lower back, walk your elbows a couple inches forward on the mat to bring your chest slightly lower. Take a few breaths here.

(Photo: Laia Bové)

8. Broken Wing

From lying on your belly with your legs straight, reach your left arm straight out to the side, in line with your shoulder, with your palm facing down. Bend your right elbow and plant your right hand on the mat beneath your right shoulder. Press into your right palm, then slowly roll onto your left hip, going only as far as feels comfortable. Bend your right knee and plant your right foot on the mat behind your left knee in Broken Wing. Reach your right hand toward the ceiling. Take a few breaths here. Slowly roll back onto your belly. Then switch sides.

(Photo: Laia Bové)

9. Wind-Relieving Pose

Lie on your back. Hug both knees toward your chest, grasping your shins with your hands.

(Photo: Laia Bové)

10. Reclining Bound Angle Pose

Still on your back, draw the soles of your feet together and let your knees splay out to the sides in Reclined Bound Angle Pose. If you like, wedge some rolled blankets underneath your legs to support your outer thighs and shins. Stay here for several breaths.

(Photo: Laia Bové)

11. Easy Pose

Sit cross-legged in Easy Pose or come to another comfortable seated position. Take as many deep breaths as you need before returning to your day.