Earlier in the morning I do light 1-5 minute low intensity vinyasha to shake off morning grogginess downward dog-warrior breath movements.
Right around lunch time I may do a more strength/stability routine. Usually reps of 3-legged-dog practices into vinyasha (areas I find most difficult) for about 20-30 minutes also activates my appetite.
After work is more play so ashatanga stuff with flight, handstands, and inversions.
It actually find it easier to commit to this way than having 1 hour daily schedule.
I would hate to recommend any workout to anyone with back pains since I have zero credibility but maybe a couple low movement grounded poses and breathwork in 5 minute intervals throughout the day?