Here are some yoga-based exercises which you can do in the office during the course of the day. The most important part of each exercise is to become aware of your body and breathe. Let the speed of your movement be in harmony with speed of your breathe.

Full body stretch & shoulders stretch:  Stand up facing the wall and reach your fingers up as far as you can. While you stretch up also stretch down by placing your feet firmly into the floor. Firm up your legs, extend the side of the trunk and bring the shoulder blades towards the wall. Breathe fully as you stretch, walking your fingers up the wall.

Move little away from the wall so that your trunk is diagonal to your hips and press both palms into the wall equally. Press into the ground with your feet, firm up your legs and release your tailbone away from the wall. Lift up the ribs and let your head drop slightly. You can also do this with the back of a chair. Place your hands on the chair and walk back until your torso is extended parallel with the floor. Firm up the legs, lift up your abdominal muscles and lift the ribs while releasing the spine, tailbone away from the chair and top of the spine towards it.
Forearm and wrist: Place the right palm at the wall, spreading your fingers equally. Extend your elbow and press the palm fully into the wall. Wait a few breaths and then turn your head to the left, bringing the tip of the right shoulder blade in towards the front of your body. Hold and breathe.

Extended full body stretch: Take your arms out to the sides with the palms facing down. Extend your fingers and stretch through the elbows. On an exhale rotate your shoulders back and bring the palms facing up. On your next exhale bring the arms up overhead with the palms facing each other. Again, press the feet into the floor and firm up your legs, stretch the side torso.  After a few breaths, interlock your fingers and press the palms up to the ceiling, stretching the fingers and palm open.  Hold this stretch and then, on an exhale, curve to the side. Repeat on the other side. This can also be done seated at your desk. If you are seated, make sure to press the thigh bones deeply into your chair as you stretch up.

Sitting posture: Practice sitting with an upright torso, the sides of the torso extending and the head resting comfortably on the neck. Bring your hands down to the seat of the chair and roll the shoulders back, bringing the shoulder blades into the back.

Some of the following poses can be done either standing or sitting. If you are seated, move forward on your chair and place your feet firmly in the ground, press your thigh bones into the chair and extend your torso upwards with your shoulders dropping down. If you are standing, remember to keep your feet planted firmly in the ground and your legs strong.

Opening the chest: Interlock your fingers behind your back with the palms facing the torso. Roll the shoulders back, but keep the ribs from poking forward. Stretch your elbows and arms on the exhale and hold it for a few breaths. On the exhale, bend your elbows and bring your wrists to the right side waist, gently pressing the right elbow towards the left. Release and do the other side, then repeat still again with the fingers interlocked with the opposite thumb on top.

Opening the mid-back: Hug your body, placing the right hand on your left shoulder and left hand on your right shoulder. Breathe into the area between your shoulder blades. On the exhale, bring the lower arms perpendicular to the floor, the palms facing each other. Stretch the fingers up, and on the next exhale, raise the elbows up to shoulder height. Hold for a few breaths and then repeat on the other side.

Releasing the neck: Shrug the shoulders high up to the ears and then release and drop. Repeat at least 3 times.
Releasing the side of the neck: Sit forward on the seat of your chair with your feet planted firmly in the floor.  With your right hand reach back to the seat back or the rear of the seat itself, extend the torso and drop the chin into the chest. Pull diagonally to the left and place your left hand on the right side of your head, gently pulling the head away from the right shoulder. Hold breath, stretching from the base of the skull to the shoulder. Repeat to the other side.

Twisting the trunk: With the feet planted firmly in the ground and the thigh bones pressing into your chair, exhale and lift and turn the belly to the right. Let your hands help you turn by pressing into the seat or the back of the chair. Gradually increase the twist and let your eye gaze turn to the right around your shoulder. Repeat to the other side. Remember to keep breathing slowly and deeply as you twist.

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