Yoga for desk workers — simple stretches

As a yoga instructor, I see so many people who sit 8+ hours a day and end up with tight hips, rounded shoulders, and neck pain. Here are five stretches you can do at your desk or right after work:

1. Seated cat-cow — Hands on knees, alternate between arching and rounding your spine. 10 breaths.
2. Neck rolls — Slow, gentle circles. Don't force it. 5 each direction.
3. Seated pigeon — Ankle on opposite knee, lean forward gently. Amazing for tight hips.
4. Chest opener — Clasp hands behind your back, squeeze shoulder blades together, lift slightly.
5. Standing forward fold — Let everything hang. Bend your knees if needed. Hold for 30 seconds.

Try doing these every 2 hours during your workday. Your body will thank you. And if you want to go deeper, consider a proper yoga practice — even 20 minutes a day makes a huge difference.