It’s 6:10 am in Brisbane and the air is already warm. You’re packing lunches, scanning emails, looking for a missing shoe, or sitting in traffic on Waterworks Road wondering how your shoulders crept up to your ears again. By the time you finally stop, your body feels like it’s been “on” all day, even if you have barely moved.

If that’s you, you’re not doing life wrong. Modern schedules are full, and your nervous system is simply doing its job. It keeps you moving through demands, decisions, and deadlines. That “on” feeling is often a sign your system is trying to cope: it is an adaptation, not a sign of failure.

The tricky part is that the same gear that helps you get through the day is not always the gear that helps you recover from it. When you are busy for long stretches, your body can start to treat stress as the normal setting. Breath gets shallower, the jaw tightens, and you might not notice until you finally lie down at night and suddenly feel the weight of it all at once.

The benefits that matter when you’re flat out

When life is full, we usually do not need more on our to-do list. We need better recovery. Yoga offers a way to create a pause without needing an hour of your time:

• Less “wired but tired”: By combining movement with steady breathing, you give your brain a signal to downshift, which helps you settle before bed.
• Posture that feels like a relief: This is not about perfect posture, just less cranky neck, chest, and hips after a day of sitting or driving.
• Building self-awareness: You start to notice when you are holding your breath in a meeting. That awareness is the first step to letting go.

A simple breath for the busiest days

Try longer exhale breathing for two to four minutes. It is one of the quickest ways to tell your system it is safe to soften.

• Sit or lie down and let your shoulders drop.
• Inhale gently through the nose for a count of 4.
• Exhale slowly through the nose for a count of 6.
• Keep it easy: the goal is a smoother, longer exhale, not a forced one.

7 yoga poses that fit your life

You do not need all of these. Pick four that feel good today. Consistency beats intensity every time.

1) Child’s Pose: This is a downshift for the nervous system. Let your forehead rest and breathe into the back of your ribs.

2) Cat-Cow: This acts as a spinal reset. Move slowly, led by your breath, to ease the tension of sitting.

3) Thread the Needle: A targeted upper back and shoulder opener that is perfect after a day at the desk.

4) Low Lunge: Release your hip flexors. It is the perfect counter-move if you spend a lot of time driving or running.

5) Supported Bridge: Place a block under your sacrum. It is a gentle way to open the front of the body without effort.

6) Supine Twist: Lie down and let your shoulders be heavy. This gentle rotation helps the spine unwind.

7) Legs Up the Wall: This is the ultimate recovery pose. It is a wonderful way to transition from a busy day into a restful sleep.

What to practise at Unplugged

At our Ashgrove studio, we see busy people every day. You do not have to be flexible, and you do not have to know the names of the poses. You just need a place to land.

• Restorative: This is best when you are running on fumes or feeling wired.
• Slow Flow: A steady middle ground to build mobility without rushing.
• Private 1:1: This is ideal if you are returning after injury and want a practice tailored specifically to your life.

Keep it kind and keep it doable. Take a moment, unclench your jaw, and exhale. That is enough for now.