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I love it when I get into the zone when working. Unfortunately, those are also the times when I look up to find that I have not moved anything but my hands for the last two hours. Those are the days that my body feels the worst at the end of the day.

These are some of my favorite yoga poses to do in the office. They don't require you to change clothes or have any special equipment. I'm guessing you have a chair. And they hit the main places folks tend to have tightness from sitting at a computer – shoulders, hips and hamstrings. Don't forget to breathe. And if something hurts, don't do it!

1 Chair Downward Facing Dog

Don't worry about the wedge. Use your office chair, but if your chair has wheels, you might want to find one without. She is turning her head to talk to camera, but keep your head in line with your spine. You can walk your feet a little closer or farther from the chair as is comfortable to adjust the stretch in your back and hamstrings.

2 Eagle Pose, Arms Only

You can do this seated in a chair. You do not have to hook your hands to get the stretch. Do both sides – she demonstrates with her right arm on top – repeat the same movements with your left arm on top. I note that this is "arms only" because you might find on the interwebs that there is a full Eagle pose, but the legs part of the pose is about balance and does not improve the shoulder stretch.

3 Chair Hip Stretch

You don't have to worry about pushing the knee down. If you feel a stretch in your hip, you're good.