5 Easy Seated Yoga Exercises To Increase Your Energy And Mental Clarity

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I Am Alive

To achieve your goals, it is essential your energy levels are high and you can calmly and clearly focus on the “next step”.

However, how often have you sat down at your desk, determined to tackle your to-do list yet feel totally demoralised and overwhelmed by what you have to do?

Or, have you ever been in a situation where your mind is so full of “things to do” that you don’t know where to start or what to do to reach your goal? You waste time and energy as you struggle to focus and concentrate.

In today’s post we look at 5 easy seated yoga postures you can do to increase your energy, slow down your thoughts and think clearly. Once you are in this state it becomes easier for you to focus on the task in hand and have energy to spend more fun quality time with your family when you get home from work.

What Is Yoga?

Yoga offers you a range of self-help tools and techniques which help you worry less and regain a sense of calm and balance in your home-work life.

A traditional yoga practice consists of:

Yoga Exercises (known as asana) which stretch and release tension from your body

Yoga Breathing Exercises (known as pranayama) to still and focus your mind and

Meditation Techniques to help you stay calm, release anxiety and worry and promote a sense of inner peace.

Here are five easy seated yoga exercises you can practice to revitalise your system and calm and clear your mind.

5 Seated Yoga Exercises To Increase Energy And Mental Clarity

The following five seated yoga postures can be done seated at your desk or dining table. As with any exercise, please, listen to your body, exercise patience and respect for how your body feels in the present moment.

Tip 1: If you suffer from lower back pain, try placing a small cushion, curved hard pillow or even a ball at the base of your spine to maintain your natural back curve. This also helps to improve your posture.

Tip 2: Remember when you breathe to breathe in and out slowly and deeply through your nostrils. Allow the breathe to flow from your belly to your collar bones.

1. Feet And Ankle Stretch

Sit comfortably on your chair. Keep a straight back. Stretch your legs out and slowly rotate your ankles and feet five times in each direction.

2. Stretch Arms Above Your Head

Stay seated; raise both arms above your head and stretch out through your fingers. Hold your left wrist with your right hand and gently stretch over to your right. Relax and breathe into the stretch. Return to the centre. Switch arms and repeat on the other side. Repeat stretch 3-5 times each side.

3. Seated Cobra

Sit on the edge of your chair. Make sure the soles of your feet are resting firmly on the floor. Place your palms on your thighs, with your fingers pointing towards your knees. Check your shoulders are lowered and relaxed. Take a slow steady breath in through your nose and as you breathe out, gently lift your chest, lower your head back and arch backwards. Breathe deeply and relax. Slowly return your body back to centre. Lengthen your spine and repeat 3-5 times.

4. Seated Trunk Twist

Sitting comfortable, straight spine, check your head neck and back are in a straight line, chin parallel to the ground, eyes soft; rest your fingers on your shoulders and take 3-5 rounds of gentle deep breathing. Still facing centre, and with fingers on shoulders, take a slow steady breath in, as your breathe out, twist slowly from the base of your spine towards your right, inhale and on the next exhalation twist slowly to the left. Inhale and on exhalation twist back to the right. Repeat this movement 3-5 times in each direction. Return your hands to your lap and sit quietly for 1 minute.

5. Shake Your Hands

Sitting tall and straight, raise your hands in front of you to chest level. Then shake and flap your hands for 30-60 seconds. As you shake your hands above your head, lean back and lean forward, still shaking your hands, shake them to the side and back to the centre. Return your hands to your lap. Then slowly take your right hand and stroke all the way down on your left arm from the top of your shoulders to your fingers. Change hands and stroke down your right arm.

Rest your hands back on your lap. Focusing on your breath, close your eyes and sit quietly for 2-5 more minutes. Slowly open your eyes. Sit still and observe the sense of calm and relax focused energy. Now you are in this state, take a final breath in and out through your nostrils and return to your desk.

And now I invite you to practice this simple seated yoga sequence. Practiced regularly it will help you relax, renergise and feel revitalised, ready to do the work to achieve your goals. I would love to hear how you feel after doing this seated yoga sequence. Your comments may inspire someone else to give the exercises a go. Share your feelings in the comment box below. Thank You.

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Stay Blessed and Thank You

Imagine with thanks-Muskva

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About Ntathu Allen

Yoga Teacher, Blogger and mum to three bubbly teens, I aspire to support, educate and encourage busy mums and working women to weave moments of calm into their hectic schedule.

About Ntathu Allen

Yoga Teacher, Blogger and mum to three bubbly teens, I aspire to support, educate and encourage busy mums and working women to weave moments of calm into their hectic schedule.


  1. Very nice ideas. I am going to try these yoga postures at my desk. Sitting too much is a definite hazard.
    Julia recently posted..How I Switched to a Treadmill Desk (and Why You Should Too)My Profile

  2. In stressful day yoga is an important activity, the main benefit of exercise is breath control. It’s amazing.

    • Definitely agree, a lot of people do not realise the power of their breath, especially as a tool to aid recovery and bring about a state of calm to their mind. Thanks for sharing your thoughts

  3. this is very good indeed.. if only i could find the motivation to do it every single day i would be on cloud nine. But as they say no pain no gain

  4. This is excellent! I forget to take breaks. Sometimes, by the time I stand up, I feel like I’m about 90. But these feel good – I can do these, and you’re right, I feel mentally clearer – de-fuzzed, so to speak!
    Holly Jahangiri recently posted..Crossing Swords with Lady LuckMy Profile

    • I is so easy to stay crouched over laptop- does serious damage to our neck and back muscles. When I can I am thinking of buying a standing desk (I think Larry mentioned it in his post re Desk Fatigue)

      Happy de-fuzzing>Hugs

  5. I tried the “Seated Cobra” because it had a cool name, it worked well–I used it in the hot tub. These are kinda easy but not so much for me if I tried to maintain balance and a human form. I tried a Yoga group maybe four years ago and I quit after the second session, there were all these flexible women looking at me ( Yoga is mostly Female) like I was a creep and I was the only guy in the class with a stiff leg that wouldn’t do what the instructor wanted.

    Thanks Ntathu! I practiced them all. OA is not easy, maintaining flexibility, strength and focus is important for me, I used to kayak class 5 rapids on the Ocoee River but I can’t “Hip-Sweep” anymore. I tried explaining Yoga to my 18 year old son and we ended up with a kayak in the pool and him lying on his side, getting comfy with zero core strength and focus…

    I hope you post more Ntathu, exercise is as important as a person’s diet and developing the correct pallet for activity is all about enjoyment and longevity. I attacked exercise for many years and it was never fun, Yoga doesn’t exactly seem like fun either but I’m no longer fighting, I’m getting stronger and gathering confidence without being arrogant:)

    I enjoy your posts!!!

    • Dave am so glad you wish to take care of your body. It is your temple and even if we have medical conditions, it is vital to stretch and take care of ourselves. Continue to be gentle, seek the breath and enjoyment of yoga…and it is good to hear you acknowledge how strong and beautiful your body is-even with a stiff leg! Yes I definitely will post more yoga based posts. Your son sounds a fun guy. Its nice you communicate well together.
      Remember to be gentle, loving and accepting of body. Hugs and thanks for sharing your thoughts

  6. Oh, this is great! I get so stiff, sitting hunched over and trying to focus on my monitor. I really need this.

    Thank you.


  7. thanks feel much better for doing this- I’m very well de-stressed and can get back to work now 😀

  8. Rex Jarvis says:

    I have a friend in his 80’s who is a yoga teacher so it must work 🙂