What better way to reduce stress and stay focused and awake during your work day! Even if you don't have time to change clothes and perform the full yoga postures and sequences, many of the exercises, or "asanas," can be modified to do while seated at your desk. Start by tuning into your breathing. Most of us don't really take full breaths, especially when we're under stress. Your ability to release tension and relax will greatly enhance the quality of the exercises to follow.

1.) Breath Control: Start by holding your left nostril closed, then breathe in for a count of four, hold it for four, and breathe out for four. Repeat on the right side, and alternate sides until you've completed four rotations. This will slow everything down for you, giving your mind a chance to transition into a deeper state of focus and relaxation. Use this technique throughout the day, whenever you feel the tension rising.

2.) Deep Abdominal Breathing: Allow your abdomen to fall out and forward as you inhale. Feel your lungs filling upwards, outwards and into your upper back, as well. While exhaling, slowly "press" as much air out of your lungs as you can, flattening your stomach with your abdominal muscles. As with the former exercise, breathe in to a count of four, exhale for four, hold for four, and repeat the exercise four times. This is an inconspicuous way to recharge yourself during a long meeting or conference call.

3.) Neck Rolls: Relax your arms onto your legs, turning your palms up. Let your chin drop down towards your chest, then slowly roll your chin upward so that your ear is over your left shoulder. Roll your chin back down to the center position, and rotate to the right side. Repeat three times to each side. This will release any tension stored in your neck and upper back. Try this exercise after a long phone call!

4.) Eye Movements: These exercises are essential for anyone who spends all day looking at a computer screen. Keep your head still facing straight ahead, and look upwards with your eyes only. Look down, then up again, repeating the sequence up to ten times. Close your eyes for 30 seconds and rest. Now look from left to right, alternating up to ten times. Again, rest for 30 seconds after each exercise, even covering your eyes with your hands if you like. Continue by looking up and down on a diagonal, repeating the sequence to both sides. Lastly, make slow, wide circles with your eyes, reversing directions after four rotations.

5.) Chest Expansion: This stretch will feel great, especially if you've been hunched over a computer. Sit forward in your chair and interlock your fingers, extending your arms behind your back. Feel your chest and ribcage lift up as you pull back and down with your arms. Continue to breathe deeply and fully as you hold this stretch for 10-30 seconds.

6.) Upper Back Release: Extend your arms out in front of you, dropping your head down and making your chest concave. Reach out, feeling a nice stretch in between your shoulder blades, next to your spine. Hold the position for 10-30 seconds.

7.) Salute to the Sun (modified): Reach straight up with your palms facing each other, extending your elbows and keeping your arms over your ears. Feel a release of pressure from your diaphragm. Hold for 10-30 seconds. This stretch will help you expand your breathing capacity, resulting in a more oxygenated brain, better concentration and greater energy…salute away!

8.) The Triangle Pose (modified): Lean over to your right side, resting your right elbow and forearm on your right thigh. Extend your left arm straight up, feeling a stretch in your left hip, low back, ribcage and upper body. Hold for 10-30 seconds, then switch to the other side. This pose will decompress your trunk, making it easier to sit up straight and tall.

Try all of these exercises, and see which ones work the best for you. There may be some, such as neck rolls and deep breathing, that you'll want to do several times a day. Become more conscious of how stress affects your breathing and your muscles, both at work and throughout the day. Use the ancient wisdom of yoga to keep your life in a more comfortable balance.