We’ve all been there: a three-day conference, with lectures almost nonstop from nine to five. Sure there are breaks built in throughout the day; nobody can keep their focus for much more than two hours without some sort of time out. Yet, even with these interludes, as the conference goes on, we find ourselves getting stiffer, more sore, crankier, and increasingly inattentive to the speakers. To help counteract these counter-productive aches and pains, I have devised two simple five-minute sequences, each involving twelve actions or poses, all derived from the yoga classes I teach. Each step is fully described. Try these at home, or in your office; if they work for you, then be a little daring and utilize either or both sequences at your next conference. Yes, you will attract a bit of attention, but don’t let that bother you. Before you know it, strangers will come up and ask to see what you are doing, more than likely trying much or all of the different actions and poses themselves. With any luck, the speakers and conference staff may even get into the act.

Maybe I am wrong about this, but I believe that going through these steps will help you focus more on the material being presented and less on feeling sorry for yourself for having to sit there so long!

These sequences will also work at home or in the office, in situations which involve prolonged sitting in one place.

With some modifications for the increasingly cramped spaces involved, you might want to try at least the seated sequence on an airplane, or in the car (but please not while driving!).

Here they are (feedback would be appreciated):

Short yoga breaks in cramped quarters, (even if dressed in business (business-casual) attire)

I.While seated:

A.Sit tall, tilting pelvis forward & lifting back using muscles from front of torso. Take five full 3-part yogic breaths with eyes closed or slightly open.

B.On exhale lower chin to chest; on inhale tilt head back and lift chin. Repeat x 2.

C.Rotate head in circular direction, synchronizing with breath (inhale back and around; exhale forward) 3x each direction.

D.Rotate shoulders forward and upward upon inhale, back & down on exhale x 3, then reverse direction x 3.

E.Interlace fingers, palms out, tilting head backwards, & lift on inhale to “Seated Cow” (arch back & look up); exhale into “Seated Cat” (push palms forwards with rounded back & look down). Repeat x 2.

F.Raise arms on inhale & hold L wrist w/ R hand, and stretch to R on exhale. Hold x 2 breaths. Same for opposite side.

G.Hold arm rest, if available, with left hand & back of chair with right; sit tall on inhale & twist to R on exhale. Hold x 2 breaths, using arms as a lever. Opp. side.

H.Hands at side, tuck chin on exhale, sitting tall; then move R ear toward R shoulder on inhale & hold 3 breaths (may raise R hand over top of head to place on L ear, passively using weight of arm to accentuate).

I.Back to center on exhale, keeping chin tucked; then move to L & repeat above for opp. side.

J.Pigeon neck: move head forwards of shoulders on exhale; move head backwards relative to shoulders on inhale; repeat cycle three times.

K.Eagle arms, L over R, bend elbows and slide R fingers up L palm; raise elbows up and soften shoulders hold x 3 breaths; then R over L.

L.On inhale intertwine fingers behind head, elbows out, arch back, press head back against hands, & hold x 3 breaths.

II.Standing next to chair (minimal space):

A.Inhale arms up with elbows straight and shoulders low & hold x 3 breaths.

B.On last exhale bring arms behind, fingers intertwined, elbows straight, bring shoulder blades together & lift breastbone on inhale as tolerated. Hold x 3 breaths.

C.Hands on shoulders, epaulet-style, and roll forward & up with inhale, back & down with exhale x 3; then reverse direction.

D.With bent knees, place arms & elbows on thighs, palms together, & fold forward while exhaling. Work to lift hips up, keep back straight and slowly work to straighten knees. Continue to breathe evenly x 3 breaths.

E.Release arms, letting them hang loose from shoulders, grabbing opp. elbows. Continue to work hips up and head down. Keep the breath going.

F.As knees straighten further, drop fingertips to floor. Hold for 3 full breaths.

G.Roll up slowly, one vertebra at a time. Shoulders come forward and up with inhale as head comes up; shoulders roll back and down with exhale to reach arms downward. Feet hip width apart (or closer together), engage quads & hamstrings, tilt tail bone forward, broaden across chest & back; gazing as if out to horizon. 3 breaths here in Mountain Pose.

H.Bring palms together, thumbs against sternum; close eyes, & hold for three more breaths.

I.Open eyes, raise arms up on inhale as if holding a beach ball, and stretch torso to R on exhale, hips to L; hold x 2 breaths. Then do same for opp. side.

J.On inhale, back to Mountain Pose (as in G.), turn palms out on exhale and raise arms up on inhale, pressing pelvis forward with slightly bent knees into slight back bend. Hold x 3 breaths.

K.Arms behind with palms pressed closely together, fingers interlaced and elbows straight; stretch chest forward and shoulders back with inhale, and fold downwards while lifting arms and shoulders up. Hold for 3 breaths and roll up.

L.Bringing weight into heels with knees bent, raise arms up with straight elbows on inhale into Chair Pose and hold for 2 breaths before inhaling back up.