011 minSeated Neck Rolls
NeckHow: Drop chin to chest, roll ear-to-shoulder slowly, 3 each side.
Why: Releases screen tension.
Office Edition · 5-minute resets
22 Quick Desk Yoga & Meditation Resets
No mat, no change of clothes, no excuse. From your chair — release the neck, open the chest, soften the eyes and steady the mind. Do one between meetings; do five and reset your whole day.
Guided by Parag Raje
The Practice Library
22 desk practices · 30 seconds to 3 minutes.
Pick by area: neck, back, hips, wrists, eyes or breath. Start with three a day.
011 min021 minShoulder Shrugs & Drops
ShouldersHow: Inhale lift shoulders to ears, exhale drop. ×10.
Why: Melts upper-back stress.
031 minEagle Arms
Upper backHow: Cross arms at elbows, palms together, lift elbows. Hold 30s each side.
Why: Opens shoulder blades.
041 minSeated Cat–Cow
SpineHow: Hands on knees. Inhale arch, exhale round. ×8 breaths.
Why: Frees a stiff spine.
051 minSeated Twist
SpineHow: Right hand to left knee, twist. Hold 30s each side.
Why: Aids digestion, energy.
061 minWrist Circles & Stretch
WristsHow: Circle wrists ×10; extend arm, gently pull fingers back/down 20s each.
Why: Prevents typing strain.
0730 secFinger Fans
HandsHow: Spread fingers wide, close into fists. ×15.
Why: Boosts circulation.
081 minSeated Forward Fold
BackHow: Feet flat, fold over thighs, let head hang. 5 deep breaths.
Why: Calms nervous system.
091 minFigure-Four Hip Stretch
HipsHow: Ankle on opposite knee, gently lean forward. 30s each side.
Why: Releases sitting tightness.
101 minSeated Pigeon Variation
GlutesHow: Same as figure-four, fold deeper with flat back.
Why: Loosens deep hip muscles.
1130 secAnkle Circles
LegsHow: Lift one foot, 10 circles each direction. Switch.
Why: Improves blood flow.
1230 secChair Pigeon Calf Pump
LegsHow: Press heels up & down on the floor ×20.
Why: Prevents heavy legs.
131 minSide Bend
Side bodyHow: Arm overhead, lean to opposite side. 30s each.
Why: Opens ribs, eases breath.
141 minChest Opener
ChestHow: Interlace fingers behind back, lift chest, draw shoulders down.
Why: Reverses hunched posture.
151 minDesk Downward Dog
Full bodyHow: Hands on desk, walk feet back, hinge at hips. 5 breaths.
Why: Decompresses spine.
161 minStanding Quad Stretch
LegsHow: Hold desk, grab ankle behind you. 30s each side.
Why: Counters long sitting.
171 minEye Palming
EyesHow: Rub palms warm, cup over closed eyes, breathe softly.
Why: Soothes screen fatigue.
182 minAnulom Vilom (Alt-Nostril)
BreathHow: Close right nostril, inhale left; close left, exhale right. Repeat.
Why: Balances mind, lowers BP.
192 minBox Breathing 4-4-4-4
BreathHow: Inhale 4 · hold 4 · exhale 4 · hold 4. ×8 rounds.
Why: Resets focus in minutes.
202 minBhramari (Bee Breath)
BreathHow: Soft hum on each exhale, eyes closed. ×6 rounds.
Why: Calms anxiety instantly.
213 minGyan Mudra Meditation
MindHow: Index tip to thumb tip, palms up, watch the breath.
Why: Sharpens concentration.
221 minGratitude Pause
MindHow: Eyes closed, name 3 things you're grateful for, smile.
Why: Shifts mood in 60 seconds.
Personal Touch · Fresh Flowers
A meditation cushion, scented with jasmine.
For every in-person session I bring a small bowl of fresh seasonal flowers — jasmine, marigold, rose petals — arranged at your meditation spot. The natural fragrance becomes your anchor: a soft cue your mind learns to associate with calm. By week two you’ll feel your shoulders drop the moment you smell it.
- · Hand-picked, never artificial
- · Rotated by season & mood
- · Petals reused for evening foot soak
Natural Stress Relief · Aromatherapy
Essential oils, the way our grandmothers used them.
I’ll teach you simple, safe blends — lavender for sleep, vetiver for anxiety, sandalwood for focus, eucalyptus for breath. Diffuse 3 drops while you practice your morning Anulom Vilom; rub a diluted drop on the wrists before a stressful meeting. No supplements, no side effects — just plant intelligence.
Lavender
Sleep & calm
Vetiver
Anxiety
Sandalwood
Focus
Eucalyptus
Breath
Rose
Heart
Tulsi
Immunity
Limited · Free with Registration
Register today. Practice with me — free.
Every new student receives personal guidance from me, plus free sessions based on the length of your commitment. Online or in-person, your choice.
3-month plan
2 free online sessions
Two 20-minute private 1:1 sessions to set your routine and fix posture issues.
Monthly plan
1 free session — online OR in-person
Your choice: a focused online session, or a personal in-person visit.
Half-yearly plan
3 free in-person sessions
Three offline personal teachings at your home or office — flowers included.
All plans include WhatsApp guidance, personalised breath plan and a sattvic meal advisory.
Personal Guidance
Posture audit
Photo / video review of your desk setup — chair height, screen distance, foot rest.
Personal Guidance
Breath plan
A 5-minute morning + 3-minute pre-sleep breath routine tailored to your stress pattern.
Personal Guidance
Sattvic snacks
Office-friendly snack ideas that keep blood sugar steady through long screen hours.