Stand with your back straight. Roll your shoulders up and back, lift your chest up and pull your chin in toward your neck, and keep your feet shoulder-width apart. Look straight ahead. Raise your arms over your head with your palms facing in. Inhale. Hold this pose for 10 seconds. Exhale and bring your arms slowly to your sides.
Try this pose sitting at your desk. Sit up straight and raise your arms over your head. Hold this pose for five to 10 seconds. Clasp your hands together and lean to the right. Hold for five to 10 seconds and then relax. Then bring your arms over your head again. Clasp your hands together and lean to the left. Hold for five to 10 seconds and relax.
If you have injuries or if you're concerned about exercising, consult with your health care provider before starting a yoga program.