By Susanne Rieker

If you’re stuck at your desk for 8+ hours, always trying to catch up with your inbox and rushing around, by the end of the day your shoulders are around your ears with stress, your lower back is sore from the desk and your legs are stiff…

Unfortunately, a nice juicy 90-minute-long yoga class isn’t always possible, but even just 10 minutes can help you stretch those muscles and help you to relax, ready to enjoy a chilled evening on the couch with your binge-worthy TV show of choice. So, put down your mat in a quiet spot and get ready to release your muscles and mind.

After Work Yoga


Wild legged child pose

Wide-leg Child Pose

Child Pose is my favorite pose after a long day, to use before bed at night or anytime you need a mental break to work out any tension and stress relief.

Come down onto your knees so they are folded under you. Spread your knees as wide as your mat. Bring your belly to rest between your thighs and your forehead to the floor. You can also rest on a cushion to make it extra relaxing. Stretch your arms forward or gently lay them by your side and let your entire body release. Hold for as long as you wish.

Downward facing dog

Downward Facing Dog

Downward Facing Dog is a great stretch for your full body, if done correctly. Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while pushing your hips back. Press firmly through your palms and rotate the inner elbows towards each other. Hold for 5-8 breaths before dropping back to hands and knees to rest.

Garldand pose

Garland Pose (Malasana)

From Downward Dog, step forward and come down into a squat with your feet as close together as possible. Keep your heels on the floor if you can; otherwise, support them on a folded mat, blanket or some books.

Press your elbows against your inner knees and bring your palms together. Lengten your torso and try to relax into the pose. Hold the position for 30 seconds to 1 minute and then lower your but to the floor. Ahhh, feel the relief!

Seated forward fold yoga pose

Seated Forward Fold (Paschimottanasana)

Stretch out your legs in front of you and sit up straight. Make sure that your toes are flexed towards you. Inhale and raise your arms over your head, exhale and bend forward, trying to bend from the hips and not by rounding your lower back. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. It doesn’t matter at all if you can touch your feet or not and you can sit on a bolster or cushion to help you bend more easily. Hold for 30 seconds to 1 minute and then sit up and lower your back all the way to the floor until you’re lying down.



This pose seems quite easy, but it could also be one of the hardest since you want to completely relax your body and mind. Lie on the floor with your legs slightly apart, your arms by your side and your palms facing upwards. Close your eyes and try to completely relax and let go. Breathe slowly, yet deeply. Stay for 10 minutes.

If you’re in need of a longer rest and reset it may be time for a yoga retreat to restore and realign with your true self. Click here to check out amazing retreats happening worldwide.