You don’t need a yoga mat or special clothing to find a moment of peace. The principles of yoga can be applied anywhere, anytime. Here’s how you can adapt three of the most calming poses for a quick stress-relief session in your office chair or a quiet corner of your home.
A “Desktop” Balasana (Child’s Pose): Sit in your chair with your feet flat on the floor. Hinge forward from your hips and rest your torso on your thighs. Let your head hang heavy and rest your arms alongside your legs or on your desk. This variation provides the same spinal release and calming, inward focus as the floor version.
A “Chair-Supported” Viparita Karani: While you can’t put your legs straight up the wall, you can achieve a similar circulatory benefit. Find a second chair or a low stool. Sit in one chair and place your calves and feet up on the other. Lean back, close your eyes, and breathe. This elevation is enough to help soothe tired legs and a busy mind.
A “Seated” Paschimottanasana (Seated Forward Bend): Sit on the edge of your chair with your legs extended in front of you, heels on the floor. Keeping your back relatively straight, hinge at your hips and gently fold forward. This provides a great hamstring stretch and the introspective benefits of a forward fold, right at your desk.