The mere thought of sneaking out for a lunchtime yoga class may sound ridiculous, especially when most companies expect us to do more and more on the job. But that doesn’t mean you have to stay stagnant for hours. There are effective moves you can do right at your desk, ones that will help you get a mental breather and make sure your neck, back, arms, hips and wrists remain in good working order.

Scale Pose: Sit at the edge of your chair, press your hands down on either side of your hips and raise your legs and butt up off the seat. Engage those deep abdominal muscles and keep the tops of your shoulders down; hold for three to five breaths. Lower and repeat two more times.

High Altar Pose: Inhale and lift your arms; clasp your hands and invert your palms. Lean to your left. Hold for five to eight breaths, then switch sides. Twist turn to your left. Use your left hand on the back of the chair to deepen the twist. Hold for five to eight breaths, then twist to the other side.

Cow Face Arms: Bring your left arm behind your back and right arm behind your head. Clasp fingers if you can. Hold for five to eight breaths; switch sides.

Ankle to Knee: Place your left foot on your right knee, letting left knee drop open. Keep your back straight; lean forward to stretch deeper. After five to eight breaths, switch sides.

Source: Health.com