With the busyness of day-to-day life and never-ending task lists, meetings and deadlines, it’s often hard to focus on yourself when you’re caught in the flow and motion of desk work. What feels like minutes can quickly turn into hours seated at your desk, often in a heightened state of stress and alertness. Given our commitment to eight-hour workdays and 40-hour weeks, a few 10-minute breaks to go inward, stretch and move the chaotic mind out of the body feels like the very least we owe ourselves.

But we can’t exactly start downward dogging in the middle of the office, can we? If your workplace allows that, then crack on and check out my list of six yoga poses for energy.

For those looking for subtle movement with a big impact, read on.

1. Seated Pose

Place your feet firmly on the floor. Sit up straight, turn your palms upwards, rest them on your lap and take a deep breath. This is your invitation and signal to your body that it’s time to reset.

2. Seated Mountain Pose (Tadasana)

Remaining seated, take a deep breath as you stretch and sweep your arms out to the side, lifting them until your hands meet overhead. Exhale at the top. Inhale and exhale five times with your arms stretched above you.

3. Eagle Arms

To stretch shoulders slumped over a screen, stay seated with your spine erect. Extend both arms straight out in front of you, then cross your left arm over your right. Bend your elbows toward your body and bring your palms to touch. Draw your crossed arms closer to your face until you feel a gentle stretch across your shoulder blades. Repeat on the other side, taking five deep inhales and exhales on each side.

4. Seated Cat-Cow (Bitilasana–Marjaryasana)

Place your hands on your lap. As you inhale, lift your chest and gently tilt your chin upwards as if greeting the morning sun, moving into cow pose. Exhale and round your spine into cat pose. Flow between both positions for five rounds.

5. Seated Twist

Twist your torso to look past your right shoulder. Place your left hand on the chair for support and rest your right hand on your lap. Take a deep breath as you twist. Hold for five seconds, then exhale as you return to centre. Repeat on the left side, following your breath with each movement.

6. Side Stretch

Place your left hand on your left thigh or the edge of your seat. Slowly tilt your head to the left, feeling a gentle stretch down the right side of your neck. If it feels right, lift your right arm in the direction of your head for a fuller side body stretch. Inhale and exhale as you return to centre. Repeat on the right side, flowing with each movement.