Energy Reset Routine
Five days of quick, energising breaks to carry you through the afternoon slump.
- Per day
- 5–11 min
- Level
- Beginner–Moderate
- Focus
- Full body
What this program is
When focus fades and the body feels heavy mid-afternoon, movement helps more than another coffee. This short program builds a five-day habit of brief, energising resets that get the blood moving and the breath deeper so you finish the day feeling clearer.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
The mid-day reset
Your core energising break.
Mid-Day Energy Reset · 5 min
- Day 2
Move and breathe
Adding fuller breathing to the reset.
Mid-Day Energy Reset · 5 minShoulder Unwind · 5 min
- Day 3
Free the hips
Releasing the legs to lift energy.
Mid-Day Energy Reset · 5 minHip Opener for Sitters · 6 min
- Day 4
Whole-body wake-up
A fuller flow to clear the fog.
Full Desk Mobility Flow · 7 min
- Day 5
Your energy habit
Locking in the afternoon reset.
Mid-Day Energy Reset · 5 min
Is it right for you?
- Designed for desk workers — the focus is full body across a 5-day arc.
- Beginner–Moderate level: gentle, guided movements with no equipment.
- About 5–11 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Energy Reset Routine and every premium program with Premium.