It’s 2:00 in the afternoon. You are in the middle of work, feeling stressed and tired. Take six minutes and practice our simple four-step routine that will turn around your day and make it great.

1) Find Your Posture (30 seconds) Sit towards the front of your chair, so your feet are flat on the floor. Draw your shoulders back and press your hips slightly forward until your back is straight. Relax your arms. Simply sitting up tall can make it easier to breath, giving you more energy.

2) Relax Your Muscles (2 minutes) Begin by rotating your shoulders clockwise and then counter clockwise, 5-10 times each. Stretch your neck. To do this, first drop your chin towards your chest, keeping your shoulders back. Stay here for 3-4 slow breaths. Then, drop your right ear towards your right shoulder, taking 3-4 slow breaths in this position. Repeat on the other side. These exercises relax the muscles around the neck and shoulders where we tend to hold tension. They also increase circulation through these areas, helping to ease the flow of blood.

3) Observe Your Breath (2 minutes) Close your eyes, close your mouth, relax your belly and begin breathing slowly through your nose. Bring your attention to your breath. Just observe your breath, noticing how it flows in and out through your nose. If your mind begins to wander to other thoughts, simply bring your attention back to your breath. Count each breath and focus on your breathing for 8-10 breaths. This simple exercise helps bring you back to the present moment and gives your mind a break from analyzing or worrying about past or future events.

4) Yogic Energizing Breath (1 minute, 30 seconds) As you exhale, squeeze your belly to press all the air out through your nose. Then relax your belly, allowing the air to flow back into your body through your nose. As the air flows in, imagine you’re drinking in energy. As you press the air out, imagine you’re pushing out negative emotions and stress. This breathing technique helps increase energy and alleviate tension.

Do this four-step routine regularly and notice what difference it makes. The more you do this quick routine, the more you will learn to tune into the times when you are feeling stressed, learning to take a few minutes to quickly relax and gain your lost energy.

Nancy Wile is a long-time yoga teacher and the founder of Yoga To Go. She has a doctorate in education and has spent many years teaching people about their health and wellness. To practice relaxing your mind and body at work or at home, visit www.YogaTG.com and order our Free Stretch and Soothe video download, or check out our Free Yoga Solutions for simple yoga-based exercises to relieve stress and tension.