For those of you sitting behind a desk all day, it’s time to get a quick and refreshing stretch in!

1. Tadpole / Wide Knee Child’s Pose. Take the knees wide, settling the hips toward the heels and extend the arms.

2. Twisting Tadpole / Child’s Pose. Walk the hands over to the right any amount that allows for sensation to be felt along the side body. Repeat on the left side.

3. Dragon. Step the right foot forward, planting the hands on the floor or on blocks to target the hipflexor of the back leg. Hands can be placed on the inside of the right foot, and the foot walked out wide to allow for sensation in the right groin. Repeat on the left side.

4. Sphinx. Place the elbows under the shoulders, keeping the legs relaxed. Head may be kept in a neutral position, fall forward, or the forehead can rest on a block.

5. Seal. Transitioning from Sphinx, fully extend the arms, moving the hands toward the body any amount that allows for an appropriate amount of sensation to the lumbar spine. Hands may turn in our out.

6. Swan / Pigeon. Targeting the outer hip, take the right knee forward, allowing for an external rotation of the thigh. Use a prop for height if the knee feels at all sensitive, or allow the hip to come down completely and incline the upper body toward the right foot. Fold forward to whatever degree you can. Repeat on the left side.

7. Dragonfly. Take the legs wide and fold forward, resting the palms, forearms or torso on the floor. Sensation may be felt along the inner lines of the legs or along the back line of the body.

8. Shoelace with eagle arms. Wrap your right leg on top of the left as shown, or cross the shins if there is discomfort in the hips and/or knees. Sit on a blanket or block if needed. Wrap the left arm on top of the right and elevate the elbows, keeping the posture tall and steady for a minute or so. Allow the mind the scan the body and breath.

9. Shoelace with eagle arms, folding foward. Make the pose passive by folding forward, allowing the elbows to rest on the knees, on blocks or on the floor. Repeat on the other side.

10. Bananasana. Turn yourself into a banana to stimulate the side body. Start by bending your knees and moving your hips to the right. Extend the legs and move the heels to the left, crossing one ankle over the other. Try both and see which you prefer. Reach the arms overhead and shimmy the upper body over to the left and hold your right wrist with your left hand. Incline the head to whichever direction feels natural. Repeat on the other side.