Those of us who work desk jobs are probably intimately familiar with the damage it does to our bodies – inducing chron neck, shoulder and lower back pain. Sitting at a desk for hours on end places unnecessary strain on the lumbar spine, overstretches the mid to upper back, and shortens the chest and hips – and we haven’t even mentioned the stats that tell us that sitting at our desks is killing us. Yikes. Yoga teacher Tess Mol (@tttesselate) has put together a little yoga flow to undo the damage from your desk job.

Release the tension in the lower back with a forward fold

In a standing position, inhale the arms up towards the ceiling. Then, exhale, hinging at the hips, folding down towards the mat. Allow the torso to rest down towards the thighs, allow the spine to curve and the head to hang down heavy into the stretch, releasing any tension in the neck. Take a hold of your elbows with opposite hands and invite a gentle rock from side to side. Stay here for 10 breaths, then gently release the elbows and roll back up to a standing position slowly, vertebrae by vertebrae, taking a big shoulder roll as you reach the top. Inhale the arms back up towards the ceiling, then, hinging at the hips, exhale down to repeat the forward fold twice more.

Open up the hips with child’s pose

From your forward fold, plant the hands gently down onto the mat. Walk the feet back to a downward dog position, then sink the knees down towards the mat. Spread your knees wide and lay your torso between your thighs. Extend your arms, rest your forehead on your mat and breathe into the back of the ribs. Stay here for 20 breaths.

Free up the shoulders with puppy pose

From child’s pose, come up onto all fours in tabletop position. Slowly begin to walk your hands out in front of you, lowering your chest down towards the mat, keeping your hips over your knees. Activate your arms by pressing into the palms of your hands and lifting your elbows and forearms away from the ground. Draw your shoulder blades onto your back and reach your hips up high toward the ceiling. Invite your neck to relax and lengthen your spine in both directions. Stay here for 10 breaths.

Bring some movement to the neck with a gentle head roll

From puppy pose, walk the hands back and sit up onto your calves and heels. In a comfortable seated position, sitting tall with the shoulders dropped down away from the ears, gently roll the chin across the chest from the left shoulder to the right. Continue rolling it across the chest from left to right for 10 breaths.