Stand Up for Two Great Stretches
Utthita Hasta Padangusthasana with support
Stretches back of legs, spine and torso, relieves tension and discomfort in lower back, strengthens legs and relaxes the brain. Gets you up and out of the chair.
Stabilize your chair against the wall or desk, stand steight and tall about a foot or so in front of the chair, feet together hands on hips, lift right foot up onto chair seat, then with an inhale stretch arms overhead, exhaling bend forward at hips, stretch forward and place hands on back of chair or wall. Hold for 30 to 60 seconds. Repeat on other side.
If you are more flexible,
Stand tall with feet together facing the desk, hands on hips, lift right foot up onto desk and with an inhale stretch arms overhead, exhaling stretch forward at hip, extend hands to desk or your leg. Hold for 30 to 60 seconds. Repeat on other side.
MODIFIED DOWNWARD DOG
Adho Muka Savasana with support
Stretches back of legs, spine and torso, opens chest, relieves tension and discomfort in lower back, strengthens legs and relaxes the brain, and reverses poor sitting posture.
Stand in two feet in front of desk or chair with straight back, feet together, and arms by your side. Inhailing stretch arms overhead, exhailing bend forward at hip hands to chair or desk. Hold 1-3 minutes breathing, pressing feet down and stretching legs up and pressing thighs back, reaching hips backwards to lengthen lower back, pressing top chest towards the floor, and stretching upper arms towards the hips while pressing hands firmly down.