Long periods with a phone or computer can leave the body in one position for too long. A short screen break can reintroduce movement, breathing and attention without requiring a full class.
Navigator
Begin with the hands
- Open and close the fingers.
- Circle the wrists slowly.
- Relax the grip in both hands.
- Place the device down before moving.
Chair movement
- Sit with both feet supported.
- Raise and lower the shoulders.
- Move through a small seated Cat–Cow.
- Add a gentle side bend.
- Return to an upright position.
Standing break
- Stand in Tadasana near a wall.
- Raise one arm at a time.
- Use a wall-supported forward hinge.
- Practise a small supported Chair Pose.
- Finish with easy heel raises.
Eye rest
Look at a distant object, blink naturally and keep the jaw relaxed. Close the eyes briefly when that feels comfortable.
Breath awareness
Observe several ordinary breaths without forcing the rhythm. Let the exhalation finish naturally before beginning the next breath.
Common mistakes
- Moving while still holding the device.
- Using a large range in a small space.
- Standing away from support.
- Skipping the final pause.
Practice limits
Stop when movement causes sharp discomfort, dizziness, tingling or instability. Learn unfamiliar poses from a qualified yoga teacher.