Sparkecopolish
Soft-lit room prepared for a short movement session

The 10-Minute Menu

A minimalist catalog of movement sessions. Filter by how you feel right now — each card shows exactly what the next ten minutes will contain.

Find Your Context

Select a filter below to narrow sessions by mood or physical state. Every option is designed for immediate use without preparation.

  • Just Woke Up 10 min

    Sunrise Spine Wake

    A slow sequence to transition from sleep to standing. Focuses on spinal articulation and shoulder opening while seated on the edge of the bed.

    Min 1–2Seated breathing, eyes closed
    Min 3–8Cat-cow, side bends, neck rolls
    Min 9–10Standing reach, quiet pause
  • Just Woke Up 10 min

    Kitchen Counter Flow

    Use a stable surface for support while the kettle heats. Gentle hip circles, calf raises, and wrist mobility to begin the day with awareness.

    Min 1–2Posture check at counter
    Min 3–8Hip circles, ankle rolls, shoulder shrugs
    Min 9–10Deep breath, set intention
  • Desk Slump 10 min

    Screen Break Reset

    Designed for mid-work pauses. Targets the upper back, hips, and eyes with movements that require no floor space.

    Min 1–2Look away from screen, blink slowly
    Min 3–8Seated twists, chest opener, wrist stretches
    Min 9–10Stand, roll shoulders, sit back down
  • Desk Slump 10 min

    Chair Liberation

    Reclaim mobility after prolonged sitting. Alternates between seated and standing positions using your chair as a balance aid.

    Min 1–2Feet flat, spine tall, breathe
    Min 3–8Sit-to-stand reps, hip flexor stretch, hamstring reach
    Min 9–10Seated rest, notice changes
  • Evening Wind-Down 10 min

    Twilight Unwind

    A floor-based sequence with supported stretches and long holds. Intended to signal the body that the active portion of the day is complete.

    Min 1–2Child's pose, slow exhales
    Min 3–8Reclined figure-four, supine twist, legs-up-wall
    Min 9–10Savasana, dim lights
  • Evening Wind-Down 10 min

    Bedside Release

    Gentle movements performed entirely on or beside the bed. No transitions to the floor required.

    Min 1–2Lying on back, knee-to-chest hug
    Min 3–8Happy baby, gentle rocking, side-lying stretch
    Min 9–10Final stillness, eyes closed
Guided stretch demonstration in a quiet home setting

What to Expect Before You Press Play

Every session card includes a three-step outline covering arrival, movement, and closure. There are no surprises mid-session — you know the full arc before committing your ten minutes.

Sessions rotate seasonally. Check back for new additions that reflect user feedback and seasonal rhythms.

Understand the Why

Curious about how ten minutes can build lasting habits? Our Science page explains the compounding effect of small, daily actions.

Read the Science