Staying active throughout the workday is crucial for maintaining physical and mental well-being, especially when stuck behind a desk for hours on end. While getting up and moving around is always encouraged, there are also simple yoga poses you can do right at your desk to stretch and strengthen your body.

Start by giving your wrists some love. Typing and mousing all day can lead to carpal tunnel syndrome and other repetitive strain injuries. Take a break by stretching your arms out in front of you, parallel to the floor, and bending your wrists up and down to gently stretch the forearms and hands. You can also try gentle circles with your wrists to keep them mobile and healthy.

Next, give your neck some attention. Sitting at a desk can lead to a tight neck and shoulders, so try a simple neck roll to loosen things up. Let your head gently drop forward, then slowly roll it to one side and back, and finally to the other side, repeating several times.

Your shoulders and upper back will also appreciate some yoga love. Try the “eagle arms” pose by lifting your arms parallel to the floor, bending your elbows so your forearms are pointing up, and then crossing your arms so your elbows are stacked. Keep your shoulders down and fingers pointing toward the ceiling as you stretch your upper back and shoulders.

For your spine, try a simple seated backbend. Sit up straight, and then place your hands on your desk behind you, pressing gently to arch your back and open your chest. Hold this pose for a few breaths to counteract the effects of slouching and improve your posture.

Another great pose is the Figure Four stretch, which targets your hips and glutes. While sitting, bring your right ankle to rest on your left thigh, just above your knee. Sit up tall and gently press your right knee down, feeling the stretch in your right hip and glute.

Don’t forget your legs! Simple leg stretches can help counteract the effects of sitting all day. Try extending your legs in front of you and gently pointing and flexing your toes to stretch your calves and shins. You can also do ankle circles to keep your ankles mobile.

Lastly, take a moment to focus on your breath and relax. Close your eyes and take several deep breaths, inhaling through your nose for a count of four, and exhaling through your mouth for a count of four. This simple breathing exercise can help reduce stress and bring a sense of calm to your busy workday.