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I'm a Yoga Instructor, and This Is the 5-Minute Flow I Recommend to Desk Workers

5-Minute Yoga Flow For Tight Shoulders, Neck, and Lower Back

I'm a Yoga Instructor, and This Is the 5-Minute Flow I Recommend to Desk Workers

5-Minute Yoga Flow For Tight Shoulders, Neck, and Lower Back
Image Source: Getty / stefanamer

Can't remember the last time you got up from your desk? Then it's time to get up, get on the floor, and take just five minutes to stretch your tight neck, your tense shoulders, and your achy hips and lower back. Even just a few minutes of yoga can make your body feel more open, lift your mood and energy levels, and help you think more clearly once you sit back down.

If you have a yoga mat, awesome, but if not, just do this yoga flow wherever you have space. Five breaths equals about 30 seconds, so even though this sequence is just five minutes, you'll get to do eight different poses. And if you have more than five minutes, do this 15-minute stretching sequence.

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Cow and Cat

Cow and Cat
Image Source: POPSUGAR Photography / Louisa Larson
  • Come onto your hands and knees so your back is flat with your abs engaged. As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow.
  • With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in, drawing your chin toward your chest. This part is called Cat.
  • For five breaths, continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement.
1 / 8

Twisting Lizard

Twisting Lizard
Image Source: POPSUGAR Photography / Louisa Larson
  • From Cow and Cat, step the right foot forward between your hands, coming into a low lunge with the right knee over your ankle, and your left knee on the floor.
  • Raise your right arm into the air, twisting to the left, gazing behind you.
  • Enjoy this pose for five breaths. Then repeat on the left side for five more breaths.
2 / 8

Cobra

Cobra
Image Source: POPSUGAR Photography / Louisa Larson
  • From Twisting Lizard, lie on your belly and extend your arms out in front of you.
  • Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest. As your torso lifts off the floor, keep a slight bend in your elbows.
  • Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you'll feel a nice stretch in your chest and neck.
  • Stay here for five breaths.
3 / 8

Shoulder-Opening Spinal Twist

Shoulder-Opening Spinal Twist
Image Source: POPSUGAR Photography / Louisa Larson
  • From Cobra, come back onto your belly with your arms extended wide, palms facing down and in line with your shoulders.
  • Tuck your toes.
  • Place your left palm underneath your left shoulder and push into the floor to roll onto the right side of your body.
  • If it feels OK on your shoulder, turn this into a spinal twist by bending your left knee and placing it on the floor behind you.
  • Lean back into your left foot and right hand as much as you can, gently pressing your left hand into the floor for support.
  • Stay like this for five breaths.
  • Slowly roll back onto your belly and repeat this stretch on the other side.
4 / 8

Butterfly

Butterfly
Image Source: POPSUGAR Photography / Louisa Larson
  • From Shoulder-Opening Spinal Twist, sit on the floor with your heels together, knees out wide. Rest your hands on your feet.
  • Inhale, keeping the spine long, and gently fold forward as you exhale. Press the elbows against the inner knees to open the hips further, which will help you get a deeper forward bend.
  • Enjoy this pose for five deep breaths.
5 / 8

Seated Clasping Neck Stretch

Seated Clasping Neck Stretch
Image Source: POPSUGAR Photography / Jaime Young
  • From Butterfly, sit cross-legged. Clasp your hands and bring both palms to the back of your head.
  • Sitting with a tall spine, ground your hips firmly into your seat. Begin to gently press your hands toward your thighs, tucking your chin into your chest. As you press down, use your hands to gently pull your head away from your shoulders. This will intensify the stretch even more.
  • Hold here for five breaths.
6 / 8

Bridge

Bridge
Image Source: POPSUGAR Photography / Louisa Larson
  • From Seated Clasping Neck Stretch, lie on your back with your knees bent and feet hips-width apart.
  • Lift your hips off the ground by pressing into your feet. Support your hips by pressing your hands into your lower back with the elbows on the floor underneath your hips.
  • For a deeper stretch, clasp your hands together underneath you, squeezing your shoulder blades together.
  • Hold for five breaths.
7 / 8

Wide-Legged Forward Bend C

Wide-Legged Forward Bend C
Image Source: POPSUGAR Photography / Louisa Larson
  • From Bridge, slowly come to stand with your feet three to four feet apart, placing your heels slightly wider than your toes.
  • Bring your arms behind your back, clasping your fingers and pressing the heels of your palms together in a fist. If this is too difficult, just bend your arms behind you and hold opposite elbows.
  • Fold forward at your hips, drawing the crown of your head and your hands toward the floor. Relax your toes, and shift the weight of your hips forward so your hips are in line with your feet.
  • Stay here for five deep breaths.
8 / 8
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