I was driving home from boxing with a couple of friends this week. We were tired, sweaty, and feeling content. 🙂 One of them has been dealing with a sore back, and we got to talking about how much we sit during the day. All three of us work at desks, and even though we love movement, we too often find ourselves glued to our chairs for hours on end. We know we should get up more—but somehow, the day just slips by.
Our chat stuck with me. That night, I was reading Fat Loss Habits by Ben Carpenter and came across the idea of ‘exercise snacks’—tiny movement breaks throughout the day.
What if we did this with a yoga focus? 🧘♂️
Yoga snacks. Bite-sized movement with breath. Just 1–3 minutes here and there. Not to replace your regular yoga practice—think of it as a little bonus, a way to sneak in more movement and mindful breathing throughout the day.
Why Yoga Snacks?
Small habits practiced regularly add up—and make whatever it is, feel more enjoyable.
- Break up long hours of sitting and keep your body happy.
- Boost your focus, energy, and mood.
- Prevent stiffness, discomfort, and pain from staying in one position too long.
No need to change clothes or roll out a mat—just get up and move!
7 Quick Yoga Snack Ideas:
Try one of these when you need a reset:
- Half Sun Salutation (Sun Breath) – A gentle way to wake up your body. View a quick tutorial here.
- Warrior Pose (1 or 2) with Shoulder Shrugs – Stand strong, stretch, and energize. (View this demo)
- Alternate Nostril Breathing – Clear your mind and get grounded. Move your energy (Check out this video to learn how)
- Chair Yoga – Seated twists, cat-cow, or seated figure-4 pose (Pick a pose or 2 from this 10-minute chair sequence)
- Downward Dog – Traction your spine and lengthen the backs of your legs. (Tips for happier down doggos)
- Standing Side Bend – Laterally flex your spine and stretch your side body. (View instructions at Yoga Journal)
- Gentle Standing Backbend – Open up after hunching over a desk. I like this version with hands supporting the back.
Tips for Making this a Habit:
✔ Habit Stack – Pair your yoga snack with something you already do, like making coffee or when you finish a meeting.
✔ Set a Reminder – Use a timer on your phone or watch to remind yourself (my friend suggested this in our car chat!)
✔ Don’t Overthink It – Just move and stretch, even if it’s only for a minute.
✔ Make It Fun – Play a song that compels you to move!
Your Turn!
Try one yoga snack today. Let me know which one you did—or share your own favourite way to sneak in movement. Let’s inspire each other to move more throughout the day!