Yoga has many benefits, including flexibility, strength, and relaxation. When many people think of yoga, they think of bodies twisted into incredibly painful and contorted positions. Others think of a class at the local gym, with a room full of people trying not to bump into each other. The really great thing about yoga is that there are actually exercises that you can do from the comfort of your chair at the office.

In particular, there are some stretches that can be done while sitting in your chair. For example, you can do spinal twists, side stretches, and arm stretches. You can also do foot and leg stretches.

To stretch your feet and legs, sit in the chair with your legs stretched out in front of you and your feet together. This exercise works best if you take off your shoes. Lean back slightly in your chair so that you can lift your feet off the floor. Point your toes so they are straight in line with your legs. Then flex your feet (the opposite of pointing your toes), keeping your toes bent, but bringing your foot as far back as it will go. Then straighten your toes, also pulling them back as far as you can with just your leg and foot muscles (do not grasp your toes or feet). With your toes remaining flexed (bent back), point your feet again. Then point your toes again to return to your starting position. Repeat the process a few times.

If your thigh muscles are sore from holding your legs up for too long, you can let your heels drop to the floor, but continue through your foot and toe motions. When you’re done, place your feet flat back on the floor, where you can rub the soles gently across the mat if you have one, massaging and relaxing your feet some more.