However taking a short break to complete a few simple yoga postures at your desk can help to relieve stress and tiredness and refresh you for another work session.



To help you reduce the effects of working long hours at a desk or in front of a computer, Total.Yoga.Practice suggests you periodically perform 2 simple yoga practices at your desk. The following is the second practice, visit Total.Yoga.Practice for the first practice.

Office yoga - part 2

Take a moment to clear your mind. Be conscious of your thoughts and how they erratically pop into and out of your mind. Actively still your mind by focusing on your breathing. Vigorously rub your hands together until you feel warmth on your palms. Place your hands on your face with your palms cupping your eyes and your fingers on your forehead. Open your eyes into your cupped hands and keep your body and mind still for a few moments.

Nadi Shodhana (alternate breathing)

Sit comfortably in your chair with your back straight. Hold your right hand in front of your face with the middle two fingers resting between your eyebrows. Your thumb should be above your right nostril and your ring finger above the left. Close your right nostril with your thumb and breathe in slowly and silently through your left nostril, until your lungs are full without straining. Release the right nostril and close the left nostril with your ring finger. Exhale through the right nostril slowly, keeping the duration of the exhale the same as the inhale. Inhale slowly through the right nostril. Release the left nostril and close the right nostril with your thumb while you exhale. Repeat the sequence 10 times making sure that your breathing is silent. This Pranayama is good for relaxing your mind.

Pandanguli Naman (Toe curling)

Sit upright in your chair with your back straight. With your feet on the ground, shoes off, inhale as you stretch the toes of both feet backward away from the floor. Exhale as you stretch your toes downwards to make fists with your feet. Hold each position for several breaths as you feel the stretch. Repeat 10 times.

Goolf Naman (Ankles bending)

Still sitting erect with your legs slightly extended, heels on the floor. Inhale as you bend at the ankle pulling the feet back towards your leg. Exhale as you push the foot forward trying to touch the floor. Hold each position as you feel the stretch. Repeat 10 times.

Goolf Chakra (Ankle rotation)

In the seated position with your legs slightly extended, heels on the floor. Starting with the right foot, keep the leg still as you rotate the foot at the ankle clockwise 10 times. Rotate 10 times in the opposite direction. Repeat with the left foot.

Next rotate both feet together in a clockwise direction 10 times. Repeat, rotating 10 times in an anti-clockwise direction.

Try rotating both feet at the same time, but in different directions, clockwise with the right foot, anti-clockwise with the left foot. Repeat, with the right foot rotating anti-clockwise and the left foot rotating clockwise.

Throughout the exercise, inhale as the foot is rising, exhale as the foot in falling.

Janu Naman (Knee bending)

In the seated position, clasp your hands under the right thigh, raise and straighten the leg keeping your spine straight. Bend and contract the leg bringing the knee towards your chest, and heel towards your buttocks. Straighten the leg. Repeat 10 times and switch to the left leg and repeat 10 times. Inhale while straightening the leg, exhale as you bend the leg.

Seated forward bend

Sit with your back straight and your knees together. Bend forward allowing your head to move close to your knees. Remain in the bend for the count of ten as you relax all the muscles in your back. Breathe normally through your nose. This posture helps to relieve tension from your back.

Meru Wakrasana (Spinal Twist) - variation

Sit with your spine straight and your knees together. Keep your legs facing forwards and both buttocks on the chair as you slowly rotate your upper body to the right. Start the twist with your abdomen then chest, shoulders and neck as you look behind you over your right shoulder. Once you start the twist you may hold the back of the chair with your left hand to assist the twist, but with care not to over twist. Twist your spine as far as is comfortable and hold for the count of 10 as you breathe slowly through your nose. Repeat the spinal twist to the left.

Bent knee leg lift

Turn sideways in the chair so you can hold the back of the chair for support. With the legs bent, and without holding your legs, lift your feet off the ground and pull your knees close to your chest, without leaning forwards. Pull your knees towards the chest for the count of 10 while you breathe normally through your nose. Release your feet to the floor and relax for the count of 10. Repeat 3 times.

With our busy lifestyles, we can't always exercise as frequently as we should. At Total.Yoga.Practice we're helping our members fit a full yoga practice into their busy schedules. To find out how we can help you by bringing professional yoga instruction into your own home 24/7, try out our 14 day free trial membership.

Please note the following important cautions before using Total.Yoga.Practice.

Not all exercise is suitable for everyone, and this or any exercise programme may result in injury. Consult with your doctor before you use the Total.Yoga.Practice services.

To reduce the risk of injury, never force or strain yourself during exercise. If you feel pain, stop and seek medical attention if necessary.

Any liability, loss or damage in connection with the use of Total.Yoga.Practice and its yoga instruction, including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated here, or any advice or information provided by Total.Yoga.Practice in the videos, or on the website, is expressly disclaimed