1. Breathing exercises.
Ground your feet, and place one hand on the pelvis and one to the top of your head. Breathe into your spine and out of the crown of your head.
2. Temple massage.
Using your fingertips, massage your temple, your jaw joints, and the back of your neck.
3. Neck release.
Starting with your neck in the centre, roll your neck over to the left and to the right, then in a circle clockwise and anti-clockwise.
Place one hand over your heart and close your eyes. As you inhale, inhale a feeling of openness into your heart.
5. Balance and stretch.
Using the wall to balance, pull your knee up and place back on the ground. Pull your foot towards your bum. Next, keep your hips square and push out so that you’re pushing into the ground.
6. Arm stretch.
Lay your palm on the wall and take a step away from your hand. Then allow your shoulder to come as close to the wall as possible. Make sure there is no tension in your shoulders. You can combine this with the hand-on heart-breathing if you like.
7. Forearm stretch.
Place your palms flat against a flat surface (like a mirror) with your fingers pointing down.
8. Spinal twist.
Stretch your arms up to lengthen the spine. Keep your hips square and twist around until you can touch the side of the chair. Repeat on the other side.
With both feet on the floor, pull your ankle up to the hip. Hang over your lap and let blood push to your head. This especially helps if you’re upright all day.
Sit on a chair and cross your legs, touching the soles of your feet. If you’re not flexible enough, just bring up one knee instead and push into your thigh. (If you’re choosing this option, then make sure your other foot is grounded on the floor.)
11. Cat pose.
With your palms behind you, stick your chest out, and grab the back of the chair. Push your chest towards the front and lean your head back. Bring your head back and make a nest for your head in your folded arms.
12. Downward dog.
Hold on to a ledge. Keep your feet grounded and your hips high. Push your chest towards the ground and allow your head to hang below your shoulders.
13. Stretch out your shoulders.
Stretch your hands behind your back and interlock your fingers. With your hips square, allow your head to hang between your knees with your arms above your head.
14. If you’re more advanced, you can transition into chair pose.
Bring your arms around and bend your knees, slowly coming to standing.
15. Finishing in tree pose.
Place your palms together and bring your elbows in. Pull up one foot against your knee and try to balance on one foot. Bring your arms out wide and place your foot back down to finish.