Tight back, shoulders and neck from sitting at a desk all day? Or maybe it’s work stress that has you bent out of shape. The great thing about yoga is that you can practice anywhere – even in your office. Michael Taylor, from Strala Yoga, walks us through these three beginner yoga poses that you can try out at your office whenever you have a few minutes.

Standing Forward Bend is a great yoga pose to reset and clear your head. Just stand with your feet parallel, hip width apart. Fold forward over your legs, allowing your back, arms, and neck to release toward the ground. Make sure to breathe a lot and notice where you have tension. A slight bend in the knees allows a shift in focus from releasing the backs of your legs to your back muscles.

Chair Pose will require you to get out of your chair (sorry, it isn’t literal!) but it’s a great pose to wake things up and get your circulation going. Stand with your feet together, and sink your hips as your reach your arms up alongside your ears. Keep your weight on your heels, and knees far enough back that you can see your toes.

Lotus Pose is a yoga pose you can do right in the comfort of your chair. Just pick your feet up and sit cross-legged in your chair (full-lotus not required). Ease your right foot on top of your left thigh, gently pulling your heel toward the top of your inner thigh. Repeat with your left foot. To protect your knees, keep your feet flexed, reaching out through your heels.

These three yoga poses work for me when I’m tied to my desk and need a breather, so hopefully they work for you, too!  For more great poses check out our yoga poses library at MindBodyGreen.