We’ve all been there. You’ve been productive all morning only to hit a screeching halt post-lunch with a pestering cramp in your back and thoughts flying everywhere.

Good news! You can do yoga pretty much anywhere at any time; most especially at your work desk and the benefits are not just physical. These 5 grounding asanas will surely help you get over the 2pm slump and back to your laser-focused self:

1. Seated Cat/Cow

This pose can be a wonderful headache remedy in addition to stretching the spine and opening up the back. Our desk jobs tend to misalign the spine, hunching the shoulders down and protruding the head and neck forward. Do a couple cycles of cat/cow to relieve tension and ground your thoughts.

Sit with knees over heels and place hands on knees. Inhale, bring chest forward and drop head back. Exhale, turn chest in and roll shoulders forward. 

2) Seated Twist

Seated spinal twist has a gold mine of benefits attached to its practice. Not only does this posture open up the chest, relieve mid-back tension, stretch your hip flexors and strengthen your abdominal muscles but it has also long been attributed to massaging the abdominal organs, detoxifying your liver and kidneys as well as stimulating digestive fire. Salud!

Inhale and twist spine from side to side during exhale. Look in the direction that you are twisting.

3) Mountain Pose Side Stretch

As a general rule of thumb, all side stretching postures increase flexibility in the spine, open the side body, and stimulate the liver and breathing muscles. Mountain pose side stretch in particular will bring a grounded sense of balance back into your day. 

Bring hands up in a prayer position above your head.and keep feet planted on the ground. Bend from side to side, bringing down the corresponding arm. Keep the stomach muscles engaged.

4) L-shape at Desk or Wall

Let it all go with this deeply heart-opening posture.

Place hands on a surface such as your desk or the wall and fold body into a 90-degree angle. Bend and straighten the knees with the breath. 

5) Standing Forward Fold

Sometimes we just need to change the way we are looking at things… literally! Refresh your outlook by sending blood and oxygen to the brain in this gentle inversion.

Bend over and interlace hands behind the back. Keep stomach on thighs and slightly bend knees. Relax neck, hang arms and gradually straighten legs. Slowly roll body up to standing on an inhale.

How do you beat the 2pm burnout?  Share your go-tos in the comments below.  

Who doesn't love to travel?  But it can be such a challenge to stay healthy while we do.  Business travel is forecast to hit an all time high and it’s one of the biggest ways that healthy professionals lives’ get sidetracked. We reach for convenient foods, stay out late, and drink more than we probably should.  Additionally, when you’re out of your routine it can be harder to hit the gym, find healthy spots to eat, and avoid the temptations that work dinners pose. 

Even when it comes to vacations, it can be hard to stay on track.  Holidays are often synonymous with overeating, drinking too much and an absence of workouts. So what's a busy gal/guy to do?

This well wanderlust has spent a lot of time in the air (and on busses, trains, rental cars) and have perfected my routine.  Now there's no need to arrive feeling and looking anything less than stellar.  K?

Pro tips:

•Airports have come a long way in the last few years in terms of healthy options, but they still have a long way to go.  Try and prepare as much as you can ahead of time by bringing your own food and snacks and make sure you hydrate more than usual.  My go to?  A gluten free wrap with hummus and hormone-free turkey and lettuce, or vegetable quinoa.  

•Moisturize your skin in-flight so you don’t arrive dried out and inclined to a breakout.  I've even been known to do a full on face mask in-flight.  But no need to be ridiculous.  You can simply use a hydrating mist, or your regular lotion.  

•Bring detox tea in-flight.  Nothing is worse than landing with cankles or with hands so swollen you can hardly type.  Choose a tea that has dandelion root, which acts as natural diuretic. 

•Clean your area: Airplanes are a breeding ground for germs and you don’t have time to get sick.  Wipe down the arm rests, screens, remotes and tray tables. 

• Bring a portable workout: Hotels are getting more healthy (Thank you, Even for paving the way!) but in case you’re tight for time and there is no gym, bring a jump rope, or simply do some HIIT in your room.  

•Map out healthy places to eat: A fellow health coach and marketer once told me that he mapped out the healthy restaurants and groceries stores near his hotel on every business trip.  It’s super smart and it keeps you from making poor decisions when you’re hangry. 

•Get a massage on arrival.  If you’ve been flying for a while, massage can be a great way to reduce aches and pains as well as anxiety.

•Hydrate, hydrate, hydrate!  Drink water before, during and after your flight to keep your body hydrated.  Flights can be extremely dehydrating and that can worsen jet lag.  

•Take digestive enzymes.  Flights can slow your digestion.  Keep things moving by taking digestive enzymes during your flight.  

•Limit the booze.  Alcohol at high altitudes impacts your body even more than at sea level.  Keep alcohol to a minimum (avoid it all together if you can) to keep your body detoxing at it's optimal levels.  

How do you stay well while you travel?  Share your tips in the comments below.