If you are one of the millions of Americans who work in an office, you likely sit at a desk all day or for many hours of the day. Sitting at a desk in front of a screen all day can cause many adverse health effects. It’s important to take breaks throughout the day to walk around and stretch so that your body doesn’t get stiff and sore.

If your body is tense or tight, and in need of some relaxation, you might want to try desk yoga. Desk yoga is a form of seated or standing yoga that can be performed right at your desk to give you some relief from the discomfort you might feel from working at a desk.

Here are three poses to try during your workday.

1: Seated crescent moon

Begin in your chair, sitting with a straight back and your feet flat on the floor. Raise your arms overhead, and connect your palms in the center over your head. While keeping your back as straight as possible, gently lean to one side, this will stretch your side and hip muscles. Remain in this pose for a count of five deep breaths, and then repeat on the other side.  

2. Chair Pigeon

Begin as you did in the last pose, with your back straight and feet flat on the floor. Once your spine is aligned, place the outside of your left ankle on your right knee, and flex your foot. Flexing your foot will ensure that excess pressure isn’t placed on your knee. Once your legs are properly placed, lean forward, making sure to keep your back straight and your weight evenly distributed. This pose will help to stretch your legs and hips, promoting circulation, and helping to avoid the feeling of your legs falling asleep. Remain in this position for between five and ten deep breaths, and repeat with the other leg.

3. Standing Seal Pose

This pose begins in a standing position, with your feet slightly wider than shoulder-width apart. As you inhale, place your arms behind you, interlacing your fingers behind your back with your palms facing down. As you exhale, fold forward at the hips, making sure to keep your back straight. While you fold forward, raise your arms over your head, squeezing your shoulder blades together. Hold this pose for five to eight breaths. When you are ready to release, exhale as you stand and gently lower your arms.

If these poses are difficult in the beginning, make sure to keep practicing! This is especially true if you have a very tight back or if you have been sitting for many hours. These poses are also great to do when you wake up or before you go to bed. While you’re working, though, it’s important to get up and walk around at least once an hour, even if it means taking a lap around the office or refilling your water bottle. Taking a break to stretch and practice these poses will help to ensure you feel great and ready to take on every day.