What Anyone Who Sits at a Desk Needs to Do Today

By Jenny Sugar

Updated on 10/13/2014 at 5:55 PM

Tight shoulders radiate up your neck and into your head, causing tension headaches — this wasn't in the job description! But the tightness also causes upper- and lower-back pain and can even affect your hips. Get some instant relief by getting on the floor and doing these four variations of Downward Dog, which are perfect for those of you sitting over a keyboard at a desk all day. Go ahead! And get your whole office to do them so you don't feel silly.

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Revolved Down Dog

Revolved Down Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog. Hold here for five breaths.
  • Take your left hand off the mat and reach for the inside arch of your right foot. Press your right heel down to increase the stretch. Press your chest open to the right.
  • Gaze under your right arm, enjoying this stretch for five breaths.

Peekaboo Down Dog

Peekaboo Down Dog

  • Release hold of your right foot, and reach your left hand through your right hand and right foot with the palm facing down.
  • Actively press into the floor with your left hand to increase the twist in the spine.
  • Stay here for five breaths gazing under the right arm.

Relaxed Quarter Dog

Relaxed Quarter Dog

  • Untwist, come back to Down Dog, and lower the forearms to the mat.
  • Let the head hang between the arms. Nod the head "yes" and "no" and do circles in both directions to release any tension in the neck and upper shoulders.
  • Relax here for five breaths.

Down Dog Tipover

Down Dog Tipover

  • Lower the top of the head all the way to the floor.
  • Bring the arms behind you and interlace the fingers, pressing the heels of the palms together in a double fist if you can.
  • Pull the hands toward the mat to increase the stretch, holding for five breaths.
  • Release the arms, bend the knees and lower into Child's Pose for five breaths. Then repeat these four poses, doing the first two on the other side.