Yoga poses that you can do anytime, anywhere:

1. Mountain Pose (Tadasana): Stand tall with feet hip-width apart, arms by your sides, and palms facing forward. Root down through your feet, lengthen your spine, and engage your core. Take deep breaths, feeling grounded and aligned.

2. Forward Fold (Uttanasana): From Mountain Pose, exhale as you hinge at the hips and fold forward, reaching towards your toes. Bend your knees as much as needed to release tension in the hamstrings. Allow your head and neck to relax. Hold onto opposite elbows or gently sway side to side.

3. Child's Pose (Balasana): Kneel on the ground, sit back on your heels, and then fold forward, resting your forehead on the mat or on stacked fists. Extend your arms forward or relax them by your sides. Breathe deeply into your back body, allowing your spine to lengthen and your hips to soften.

4. Seated Forward Bend (Paschimottanasana): Sit on the floor with legs extended in front of you. Inhale to lengthen your spine, then exhale as you fold forward from the hips, reaching for your feet or shins. Keep your back flat and lead with your heart. Hold the stretch for a few breaths.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana): Come to a tabletop position with wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your tailbone and chest (Cow Pose). Exhale as you round your spine, tucking your tailbone and drawing your chin towards your chest (Cat Pose). Flow smoothly between these two poses with each inhale and exhale.

6. Downward-Facing Dog (Adho Mukha Svanasana): From tabletop position, tuck your toes under and lift your hips up and back, coming into an inverted V shape. Press your hands firmly into the mat, lengthen your spine, and draw your heels towards the ground. Pedal your feet to stretch the calves and hamstrings.

7. Warrior II (Virabhadrasana II): Step your right foot forward between your hands and rotate your left foot out about 45-90 degrees. Bend your right knee to stack it over your ankle, keeping your left leg straight. Extend your arms out to the sides at shoulder height, gaze over your right fingertips, and sink deeper into the lunge.

8. Tree Pose (Vrksasana): Stand tall with feet hip-width apart. Shift your weight onto your left foot and place the sole of your right foot on your inner left thigh or calf, avoiding the knee. Find your balance, bring your hands to prayer at heart center, and lengthen your spine. Switch sides.

These poses can be done individually or combined into a short sequence for a quick yoga break wherever you are. Remember to listen to your body, breathe deeply, and honor your own limits and sensations.