Simple Yoga Practices to Recharge Your Energy During a Busy Workday

In the midst of a busy workday, it's easy to disconnect from our bodies and fall into a pattern of tension and fatigue. But you don’t need an hour-long yoga session or a studio to reset your energy. With just a few intentional movements and mindful pauses, you can bring clarity, calm, and focus back to your day — right where you are.

Here are five simple yoga-inspired practices to help you re-energise throughout your working day:

1. Ground Yourself

Before jumping into the next task or meeting, take a moment to ground. Feel your feet firmly on the floor — whether you're sitting or standing. Press down gently through the soles of your feet and imagine your spine lengthening upward. This simple act can help shift your awareness from your head to your body, creating a sense of stability and calm. It's even better if you can get outside and feel your feet in the grass or on the earth.

2. Walk Barefoot in the Grass

If you have access to a garden, park, or even a small patch of greenery, take a short barefoot walk. This natural grounding practice, often called “earthing,” can be incredibly restorative. It stimulates pressure points in the feet and helps discharge built-up tension. Just a few minutes outdoors can refresh both your body and mind. I love to do this first thing in the morning whilst the kettle is boiling as well as between meetings.

3. Pause and Check In

In yoga, self-awareness is just as important as movement. Take a mindful pause — close your eyes if it feels comfortable — and check in with yourself. How are you feeling physically? Emotionally? Mentally? No need to judge or fix anything; the goal is simply to notice. This moment of reflection can help you respond to more intentionally rather than simply reacting.

4. Breathe with Purpose

Your breath is a powerful tool for rebalancing your nervous system. Try this quick breathing technique:

• Inhale through the nose for a count of four

• Hold for a count of four

• Exhale slowly through the mouth for a count of six

Repeat for 3–5 rounds. This simple pattern can calm the mind, lower stress levels, and refocus your attention — all in under two minutes!

5. Stretch It Out

Long hours at a desk can leave you stiff and drained. Incorporate a few gentle stretches into your day:

• Seated twist: Sit tall, place one hand on the opposite knee, and gently twist to look behind you.

• Neck rolls: Slowly roll your head in one direction, then the other, releasing neck and shoulder tension.

• Standing side stretch: Reach your arms overhead and gently lean side to side, opening the sides of the body and the breath.

• Lunge: If you have the space, try a lunge to stretch out the hip flexors. Extend one leg behind you, remaining on the ball of the foot. Bend the front knee over the ankle. Perhaps ground opposite hand to foot, twist up and look up to open through the chest and shoulder. Breathe slowly, holding for 3-5 breaths before swapping to the other side. Notice how your body feels one side to the other...we can be naturally tighter on one side!

  

Even two minutes of stretching can reinvigorate your posture and mindset.

Yoga isn’t just about what happens on a mat — it’s a mindset and a way of coming back

to yourself. These small, mindful actions can make a big difference in how you experience your day.

Try weaving one or two into your routine and notice how your energy shifts. Your body (and brain) will thank you.