It’s no secret: The speed of modern life causes stress. It also can cause hypertension, elevated cortisol levels that lead to abdominal fat, and other ugly things. But 15 minutes of stretching at your desk can "make all the difference in the world," says Kristin McGee, a certified yoga instructor who teaches at the Athletic & Swim Club at Equitable Center in New York. "There are so many fun things you can do without leaving your chair."

In fact, there are many yoga postures you can do at your desk, in a conference room — even in elevators. Here, McGee offers a few examples to get you started. "Remember," she says, "you’re only as young as your spine is flexible."

Tips before you begin: Do not hold your breath during yoga practice. Breathe deeply, slowly, and evenly. Hold each position for at least five inhalations and exhalations. Don’t force any position and pay attention to areas that remain tense. If a stretch hurts, stop. And, of course, check with your doctor before starting any exercise regimen.

LOTUS PREPARATION
Lotus is the traditional seat for meditation. You can just sit comfortably in your desk chair, with your neck and spine straight and erect, to begin to calm your brain. Place your hands palms up, with the thumbs and first fingers touching. If practical in the office setting, practice crossing your legs to build up to the Lotus position. This will help free your spine from the stress of sitting at your desk all day. Traditional Sanskrit texts say that "Padmasana," or Lotus, destroys all disease. Note: Lotus is a two-sided pose, so be sure to practice both leg crosses.

EAGLE ARMS (AND LEGS)
Sit erect and cross your arms so that the right arm is above the left. Bend your elbows and put your palms together. Press your palms together, lift your elbows, and stretch your fingers toward the ceiling. Feel yourself contracting. This pose strengthens triceps, shoulders, and back muscles. It’s a good preventive measure against carpal tunnel syndrome. If you’re feeling strong, add the comparable leg position to strengthen your inner thighs and buttocks. Repeat on the other side.

MOUNTAIN POSE
Sit erect, clasp your hands, and extend your arms forward. Turn the palms away from you and raise your arms until the palms face the ceiling. Stretch and feel yourself growing taller as you reduce the stress in your head, neck, and shoulders. This posture lengthens your sides. If you want, add to this posture by bending your arms to each side.

TWIST
Place your palms on the arm of your chair and turn your chest and abdomen to the right, moving your left shoulder forward and your right shoulder back. Expand your chest fully and feel yourself detoxifying. Twists are great for the spine, your abdominals, and the obliques. Repeat on the other side.

LUNGE
Put your hands on your chair, take your left foot back, and sink into a low lunge. This is a great stretch for the hamstrings; it also strengthens the glutes and the psoas muscle group. Repeat on the other side.

THREAD THE NEEDLE
Sit in your chair and cross your right leg over your left knee. Flex both feet and lift them off the floor. "Thread the needle" by clasping your hands around your left leg, just under your knee. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back. Be sure to reverse sides.

SCALE POSE
Place your palms on the arms of your chair and cross your legs at your ankles. Exhale, contract your abdominal muscles, and lift your buttocks and legs away from the floor. Hold yourself suspended for five to eight full breaths. Lower yourself, change the cross of your legs, and repeat the motion. If you can’t lift yourself, McGee says to "start with your bum" and add the feet as you build strength. This posture strengthens your arms and lower abs.

RESTORATIVE POSES
Before returning to work, give yourself a few minutes to relax. After all, in yoga, for every action, there is a reaction. This relaxation will reduce stress in your facial muscles and will help prevent fatigue.

FINAL ADVICE
If you really want to strengthen your core, replace your desk chair with a balance ball.

For more information, ask about yoga classes at your home club or visit www.KristinMcGee.com.

STORY BEHIND THE STORY
Kristin McGee left Pocatello, Idaho, nearly a dozen years ago when she was accepted at New York University Tisch School of the Arts. Her ambition was to act. Part of her training included yoga — actors especially use yoga breathing to stay focused and in control of their voices. "I just fell in love with yoga," recalls McGee, who became certified as an instructor and began teaching classes to support her acting career. Then, an MTV producer discovered her at a gym and she became the star of a series of yoga videos for the network.

Meanwhile, Anthony Aufiero was a student in McGee’s yoga class at the Athletic & Swim Club. One day, Aufiero, who owns a production company, approached McGee about producing her own DVDs. They subsequently became business partners, with initial DVD projects including Bendigirl Yoga for teens and Power Yoga for adults. Other yoga DVDs are planned, and McGee is strategizing to take "Office Yoga" classes to various New York workplaces.