5-minute yoga fix for when you want to move, but are too tired to stand

(Photo: Rachel Land)

Published on August 19, 2025 08:08 am

We have all been there our rolled up yoga mat in the corner with a mix of desire and fear, who want to practice desperate but not able to evoke the motivation. It is as if our body craves movement, but our mind will simply not come to the party.

On such days, the remedy can be a simple, soft, chill yoga current at home that helps you stay close to the floor if you can’t bother to stand.

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The next practice helps you to work out the nodding in your back, hips and shoulders.

Child’s pose

Start as if you are coming into the child’s pose (balasana) but bend your elbows and step under your forehead. Get 3 generous breaths and focus on your back body. Let your head rest heavily on your hands and illuminate any tension in your neck.

Yoga teacher on a mat on his hands and knees in cow pose — (Photo: Rachel Land)

Cat and cow

Separate your hands over shoulder distance and push yourself on hands and knees. As you inhale, lift your sitting bones and chin and widify your collar while bend your back in cow -pose (bitilasana).

Yoga teacher on his hands and knees on a mat in Kat Pose — (Photo: Rachel Land)

As you exhale, you put your belly and around your back while you release your neck in Cat Pose (Marjaryasana). Stream between cat and cow (Bitilasana) 3 times in total, alternately stretch your front and back body.

Yoga teacher Kneeling on a yoga mat that practices an IT band Stretch — (Photo: Rachel Land)

Bird dog bone wipes

After your last cat, keep a hint of that belly lift while you come back to a neutral spine. Inhale when you stretch your right leg and step behind you diagonally, beyond your left foot. Lean your hips to your left heel and look over your left shoulder as if you were sneaking into your right foot. Get full breath here if you feel the piece along your right side.

Yoga teacher Rachel Land on hands and knees during a fast yoga stream — (Photo: Rachel Land)

As you exhale, wipe your right leg straight to the right and put your foot in line with your hips. Go back and forth between these versions of Bird Dog with your breath at least 3 times to bring some movement to your hips and side body.

Yoga teacher Kneeling on a mat that gate practiced gate — (Photo: Rachel Land)

Gate pose with quad rack

Finish with your right leg aside and lift your chest to stack your shoulders over your hips. As you take your next breathing, you reach your left arm above the head and let your right hand rest light on your right leg, an easy side bend to your right side in gate attitude (Parighasana).

Yoga teacher who practices a quad rack variation of side board — (Photo: Rachel Land)

As you exhale, you lower your left hand to the floor of the left edge of the mat in line with your left knee. Lift your right foot, bend your right knee and catch your right foot with your right hand behind you. Press your foot of your way to stretch the front of your right leg in a variation of side board (Vasisthasana).

Repeat these shapes that move synchronously with the rhythm of your breath, 3 times.

Yoga teacher in Lage Lunge — (Photo: Rachel Land)

Low Lunge and half splits electricity

Let go of your right foot after your last quad rack and step it to the front of your mat in a low outages (Anjaneyasana). With your next deep breathing, reach your arms above the head and stay a light lift due to your low abdomen.

Woman in two splits on a yoga mat — (Photo: Rachel Land)

As you exhale, bring your arms down to your sides and hinge forward, straighten your right leg and bend your right foot. You want to feel a light hamstring stretch in half splits (Ardha Hanumanasana).

Go between the low lunge and half split with the rhythm of your breath 3 times in total, feel the piece along your left hip flexors at the front of your thigh and your right hamstrings.

Yoga teacher who is on a yoga mat in Cobra Pose — (Photo: Rachel Land)

Cobra Rolls

After your last hamstring, wave your right leg back to meet your left in your hands and knees. Plant your palms at the front of your mat. Inhale in your knee-down version of Plank Pose. Breathe out while you slowly lower your front to the mat, bent elbows and stopped near your side ribs.

With your next breath, push your hands down and pull your shoulder blades back to lift your chest in Cobra Pose (Bhujangasana). On your breathing, slowly lower to the mat. Repeat the movement twice with your breathing and switch your hands wider every time to vary the sensation in your chest, shoulders and spine.