Begin by sitting comfortably in a chair with your feet planted firmly on the floor, your hands resting gently in your lap.
Inhale and lift your head straight up – feel your ears getting further from your shoulders. As you exhale allow your head to come forward – chin to the chest.
Rest in this pose for 5-15 breaths. Relax your shoulders, keep your back as straight as possible and keep your mouth soft.
Inhale as you return the head to the chin parallel to the floor position.
Let your arms fall to your sides with the palms facing in, thumbs pointing forward.
Inhale and lift your arms out to shoulder height - keeping elbows straight and fingers stretched out. At shoulder height, turn the palms to face the ceiling, thumbs pointing back.
Bring your arms up over your head, with palms facing. Your chin is parallel to the floor. Keep your back as straight as possible.
Hold for 10-20 deep breaths. Feel the stretch from your fingertips to your hip joints and on down to your toes. Variation: When you have your arms up above your head, tilt your head back gently to look up towards the sky as you inhale. Keep breathing and hold for 5-10 breaths. With your next exhalation, bring the chin back parallel to the floor and proceed as above.
Inhale again and stretch up slightly . Turn your palms to face out, thumbs pointing to the front.
Exhale and lower arms very slowly. Imagine that you are pushing down an invisible wall with your hands. When you arms reach your sides, inhale and exhale deeply.
Inhale and lift your shoulders up. As you exhale roll your shoulders back and drop them down.
Rest your hands in your lap with the palms facing up and rest here for a few breaths.

Repeat this sequence or simply hold each pose a bit longer for a longer workout. Try to do this routine at least once a day (it only takes 2 minutes!) and work towards several times a day.

Remember to drop your tongue!

Adapted from Liz Franklin’s Yoga In Chairs®