Wall Stretch

• Place your hands flat on the wall directly in front of your shoulders. Draw the tops of your upper arm bones and shoulder sockets back. Walk your feet back directly under your hips so you're in an upside L position. Breathe into your back body on each inhale and soften your front body with each exhale.
  
  

Tadasana (Mountain Pose)

• Stand on your yoga mat with your feet hip width apart and your arms at your sides. Relax your shoulders down your back and lift the front of your chest. Lengthen the sides of your neck, and draw the upper palate of your mouth back so your head rests right on top of your spine, not in front. Relax into this stance for a few breaths.
  
  

Cat Cow

• On your hands and knees, inhale, look forward and arch your back so your seat lifts for Cow Pose. Exhale, look back toward your thighs and curve your back up for Cat Pose. Repeat four times to get in touch with your breath and the movement of your spine.
  
  

Bhujangasana (Cobra Pose)

• Lie on your belly with your hands on the floor next to the sides of your chest. With your feet straight behind you, press your toenails into your mat and scoop your tailbone down. Inhale, and lengthen your spine forward and up. Lift your shoulders and head off the floor. Slide your shoulders back and down. Just as you did in Tadasana, lengthen the sides of your neck and draw back your upper palate so your head extends forward rather than reaching back. Engage your belly muscles by drawing your navel back to your spine. Hold for a few breaths.
  
  

Tip

• When you're working at the computer, reach your arms out directly in front of you and turn your palms to face each other. Draw the tops of your upper arm bones back and lower your hands to the keyboard. Keep that engagement as your chest lifts, shoulders drop and your ears extend away from your shoulders.