Long days of work are making you dull and lifeless. Added to that are the constant hectic schedules which adding up to habitual daily lifestyle..It is the food you eat or perhaps the constant pollution you face everyday. Unfortunately, you have absolutely no time to go to a peaceful place and rejuvenate. Then, what do you do to feel your energies, detoxify, and attain balance within the space you have?
There is a way, and it is called Kapalbhati Pranayama. Perhaps try other methods of calming breath either Anulom Viloma or Nadhi Shodhana or practise breathing through your nose but using the back of your throat creating a hissing sound. This breathing technique is call Ujjayi/Victorious breath method, perhaps adding some light meditation.
I would recommend a good flow after any Pranayama, by starting off with some light stretches first as your mild warm up. Like going into a Cat-Cow stretch call Marjariasana. Then we go into left arm extending forward and right leg stretching back, then change sides before proceeding to a Sun Salutation flow. This Sun Salutation sequence can range from a Classic "Surya Namaskar" Sun Salutation, to subsequently progress into the A or B Sun Salute. These can lead to some few repetitive movements before we settle in 1 or few main Asana sequence. Very importantly, remember to breathe continuously throughout your 1 hour practise.
We then proceed to "main pose of-the-day". It can be working on opening up the collar bones/shoulders/scapula/chest/hips with some wide leg squats or forward folds, backbends to lead into a wheel pose or camel pose, arm/standing balancing to crow or headstand. These can be lead to stretching of your hamstrings, maybe strengthen your ligaments or joints in your wrists, feet, ankles and many more. Majority of it all, it is still using your concentration power. Thus, key factor still remains as using your mind to focus.
And finally, Shavasana! Lying down like a corpse, stay relaxed and learning to let go by still maintaining stillness but body relaxes but mind still in a conscious state.
Last but least, feel the overall effectiveness..feel the flow of your energy..feel the much needed relaxation ..come back to your senses. Sit back up, to calm down your mind, by sitting back up either any crossed legged or remain at hero sitting position call Vajrasana (which you sit on your shins with front of feet place onto the mat), to stabilise yourself and to bring back both your breath and your consciousness. Then maybe add some light chanting or meditation.
Then, Voila! You are done for the day!
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