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Try these yoga poses after a long day in front of the computer

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Sitting at your desk or in your car for extended periods of time can tighten the back muscles and round the shoulders forward. This can lead to improper posture and muscle pain or fatigue. Take some time to try these yoga postures to release the back and lengthen the shoulder muscles.

Eagle Arms - Bring the right arm up in front of you at a 90 degree angle. Snake the left arm under and around to reach toward the right thumb. Work the arms forward and up to separate the shoulder blades. If you can not reach the thumb, place the hands back to back or hook the left hand on the back of the right tricep. Repeat with the left arm up.

Puppy – Begin on your hands and knees with your hands under your shoulders and your knees under your hips. Walk the hands out, while keeping the arms straight, and lower the chest toward the floor. Release the shoulders and open the upper back on each exhale. Rest the forehead on the floor if you are close enough.

Reverse Namaste – Sit or kneel in a comfortable position. Place the back of both hands on the lower back, and relax the shoulders down away from the ears. Keep the pinkies pressing into the spine as you work the palms toward each other. As the chest and the front of the shoulders release, snake the hands further up the back.

Seated Spinal Twist – Sit in easy pose (legs crossed) or half lotus. Inhale the arms up overhead. Exhale and twist to the right. Place the left hand on the right knee and the right hand on the ground behind you. Turn the head to gaze over the right shoulder. Lengthen the spine on the inhales. Soften and twist on the exhales. Hold for 3-6 breaths before repeating to the left.

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