I hope your spine is feeling more supple thanks to the past two doses of tranquility. Let’s explore another pose (asana) that you can do on the go, at your desk and on your yoga mat. Today’s dose is eagle arms. This must-have pose is perfect for toning your arms, awakening your upper back and shoulders, and alleviating the discomfort of overworked wrists — a great way to combat computer fatigue.

Begin by sitting with your spine long and your shoulders stacked over your hips. If you aren’t comfortable in the cross-legged position shown, sit in a chair with your feet on the floor. Tune into the present moment. Spend a few moments with your breath and notice sensations in your body. Do you feel heat, heaviness, tightness? Simply observe without judgment.