Twenty सत्रs.
Twelve minutes each.
Built for the desk.
Five phases, 120 different movements, no repeats — from two-minute desk resets to loaded carries and the strength a sedentary week quietly removes. For the neck, the shoulders, the wrists, the hips and the back of anyone who sits for a living.
Before you start
See a clinician before continuing with any of these: pins and needles or numbness into specific fingers, especially if it wakes you at night; weakness or wasting in a hand; pain travelling below the buttock into the leg; chest tightness or breathlessness on exertion; a hot, swollen joint with fever; or unexplained night pain or weight loss. Go to hospital today if bladder or bowel changes come with back pain and numbness in the groin, buttocks or inner thighs.
The best posture is the next one. No sitting position is correct. How long you stay in one is what matters — change position every twenty to thirty minutes, whatever position that is.
Two minutes, six times a day. Short frequent movement beats one long सत्र and nothing else. चरण 5 is built entirely around movement snacks you will actually do.
Sitting time is its own risk. Total daily sitting is associated with poorer outcomes independently of how much you exercise. Doing this programme and then sitting for nine hours still leaves half the problem.
Build the body, then set the desk. The ergonomics सत्र comes at number 18 on purpose. A new chair and a raised screen on an untrained body just moves the problem somewhere else.
Pull more than you push. Desk work holds you rounded forward for hours, so the training tilts the other way.
Kit: your chair, your desk, a wall, a step or staircase, a towel and a loaded bag or two water bottles. Nothing you need to leave the office for.