Take A Mindful Mini-Break(01 of13)
Open Image ModalMindfulness is the practice of focusing on the present moment, and has the profound effect of clearing and calming the mind. "Whether you're standing in line to order your lunch, sitting on the train as you commute to work, or taking the elevator, take that time to bring as much awareness as possible to the physical reality of that moment," says Laura Baton, owner of Toronto's Yoga Be. "How your feet feel in your shoes, how the air feels on your face, the sounds, smells and colours around you. In doing so you'll clear away your mental chatter and create a mental state of relaxed awareness." (credit:Serge Kozak via Getty Images)
Treat Yourself(02 of13)
Open Image Modal"When I was a lawyer, I would often buy myself a little bouquet of fresh flowers to keep on my desk," says Baton. "The vibrant colour and lovely scent made me happy every time I looked at them." Think about what makes you happy — maybe a great coffee, a particular song, or a funny blog, and then give yourself that gift. (credit:JGI/Tom Grill via Getty Images)
Remember To Breathe(03 of13)
Open Image ModalTry this simple breathing exercise for a quick dose of relaxation, suggests Baton. Sitting comfortably, take long deep breaths for a count of five on each inhalation and five on each exhalation. On your inhalation, visualize your breath filling your body from the bottom of your abdomen to the top of your sternum. On your exhalation, visualize the breath leaving your body in reverse, from the top down. Balancing your inhalations and exhalations will instantly reduce stress and anxiety, and create a sensation of calm. (credit:iconics/a.collectionRF via Getty Images)
A Twist a Day...(04 of13)
Open Image ModalOver time, spines gradually lose their flexibility and mobility. Taking a minute or two every day at your desk to do this simple twist will help to maintain and improve the flexibility in your spine. Plus, when you release a twist there is an instant boost to your circulation, which will brighten your mood and energy level.1. Sitting on the edge of your chair, bring your right hand to the outer edge of your left knee. Ensure your feet are aligned under your knees, parallel to each other.2. Lift through your sternum, elongate your spine, and resist your left knee against your right hand as you twist your torso to the right. Let your left knee slide slightly forward to protect your lumbar spine. 3. Hold the pose for five deep breaths. On your inhalations visualize your spine getting longer and taller, and on your exhalations visualize opening up your chest further to the right. Repeat, twisting to the left.
Modified Desk Dog(05 of13)
Open Image Modal"This is my go-to pose for a long day at my desk," says Baron. The desk dog stretches out the hamstrings (especially great for high heel-wearers), the glutes, and the entire spine. As an inversion (i.e. any pose where your head is lower than your hips), the pose also encourages circulation, improving digestion and mental clarity. If you're feeling mentally scattered with a ton on your plate for the day, take a few minutes for this pose and you'll calm and focus the mind.1. Moving aside your chair, take the edge of your desk with your hands, shoulder-width apart, and stretch your arms straight so your body, back and arms form a right angle with your legs. Keep your head and neck in-line with your arms, and your gaze towards your feet.2. Place your feet hip-distance apart. Bend your legs as much as needed so there’s no discomfort in your hamstrings.3. Using your grip on your desk to feel anchored through your shoulders and back, activate your core muscles by drawing your navel in towards your spine.4. Take five deep breaths. On each inhalation, visualize drawing up and back through your hips, to create more length in your spine from the crown of your head all the way to your sit bones. On each exhalation, visualize the weight of your head bringing your back and arms into a perpendicular line with the floor.
Perched Eagle(06 of13)
Open Image ModalThe full expression of eagle pose is a balancing posture done on one foot. In this version, we'll stay seated and focus on the benefits in the shoulders, back and arms. The compression in legs and arms in this pose, created by the twisting action, is also awesome for waking up the body — try it if you've hit a mid-afternoon slump.1. Sitting on the edge of your chair, cross your right leg over your left, allowing it to wrap around your left calf as far as is comfortable for you.2. Holding your right arm in a 90-degree angle in front of you, now take your left arm and swing it under your right, twisting your left forearm around your right so your hands align in a prayer position.3. Pressing down through your left heel, lift your gaze towards the ceiling, lengthen through your spine, and raise your arms up and away from your torso any amount, feeling the stretch across the back of your shoulders and a gentle opening across the chest and front body. 4. Hold the pose for five deep breaths. On your inhalations lift your arms further away from the body and visualize the spine getting longer. On your exhalations, allow the compression in your arms and legs to deepen and visualize your right leg and left arm wrapping further around the opposite limb. Release slowly and repeat with your left leg and right arm.
Physical(07 of13)
Open Image ModalThe movements of yoga will carve out a long, lean, strong, and confident body. (credit:ShutterStock)
Mental(08 of13)
Open Image ModalAll those deep breaths reset your mind back to its natural state: calm, focused, and sharp. (credit:ShutterStock)
Psychological(09 of13)
Open Image ModalAll the focusing inward illuminates our behaviors and tendencies. The same habits we have on our mat are the ones we have in our lives. We see this, and we gain the freedom of choice. Who do I want to be? We get to create or re- create ourselves each day. Regular practice gives you a clear mind and the inspiration and courage to be constantly expanding and improving your life. (credit:Shutterstock)
Neurological(10 of13)
Open Image ModalWhen your brain is "on yoga" your neurological system is brought back into balance and is conditioned to steer you naturally toward a healthy lifestyle. Our bodies are constantly rewired to make whatever we practice get easier. When we practice healthy, balanced living we get more healthy, balanced living. (credit:Shutterstock)
Intuitive(11 of13)
Open Image ModalWhen there is tension in the body and mind, your intuition gets buried and your body switches to survival mode. Your yoga practice makes space in your body physically, releases tension, and calms your mind, making room for your intuition to float to the surface and guide you. (credit:Shutterstock)
Creative(12 of13)
Open Image ModalCreative juices start to flow when your body and mind begin to release mental blocks. Creativity doesn't like to come out when there are stressors, whether from physical tension or mental cloudiness. When the stress melts away, creativity can come out to play. (credit:Shutterstock)
Connected(13 of13)
Open Image ModalYoga is the practice of getting connected. However you choose to view your spirituality, when you practice yoga, you remember that we all are connected, here to help each other, and that we have so much potential when we are kind to others (credit:Shutterstock)