Stuck at your desk all day? Been sitting in the car too much? We all know that stiff, hunched-over feeling from sitting too long without a chance to move.

Sure, my best advice is to take a break—pull over and walk around for 20 minutes. Your legs, hips, and sanity will thank you! But between walks, try these simple yoga poses adapted for your seated position.

Eagle Arms

A perfect stretch for tight shoulders and upper back after being cramped at your desk.

Cross one elbow under the other and try to press the backs of your forearms together—or even bring your palms together. Tuck your chin to your chest and lift your elbows for a deeper stretch.

If this feels tough or you’ve had shoulder issues, just place your hands on your shoulders and pull gently.

Fish Pose

If your chair doesn’t roll, counter that hunched-over feeling by opening your chest and shoulders in a seated Fish Pose. Bonus: deep breaths here can help if you’re feeling stuck.

Slide your hips to the edge of the chair and grip the back of the seat. Keep your feet planted, then lift your heart toward the ceiling by squeezing your shoulder blades together. Breathe deeply!

Want more? From this position, lift your seat slightly and push your hips upward.

Seated Pigeon

Loosen tight hips with a gentle external rotation while stretching your lower back—just like Pigeon Pose, but in a chair.

Cross your ankle over the opposite thigh, making a figure-4 shape. Flex your lifted foot to protect your hip and ankle, then sit tall or lean forward for a deeper back stretch.

Half Lord of the Fishes

Side bends feel amazing when you’ve been stuck at your desk—especially when followed by this twist.

Bring one knee toward your chest, placing that foot flat on the chair. Press the opposite hand against the outside of your thigh and twist toward your bent leg.

Straight Leg Lift

Hamstrings are tricky—they need stretching whether you’re active or sitting too much.

Hold your foot with a bent knee, then gently kick into your hand to straighten your leg as much as you can.

Using a strap around your foot (instead of your hands) helps keep your back straight, making the stretch more comfortable.