If you sit at a desk all day, you can put an awful lot of stress on both your body and your mind, but there are ways you can counteract the negative effects of having an office job that requires you to sit still for long periods of time. Here are three desk yoga poses you can try that will complement any mindfulness training courses you already take outside of work.

Scale Pose

For this position, sit at the front of your chair and press your hands down by the sides of your hips. Raise your legs and bottom up off your seat, engaging your core and keeping your shoulders down. Hold the pose for three breaths, then lower and repeat twice more. (If your chair has wheels, it may be best to find one without for this pose.)

The Twist

This is a good one to start with if you’re a little shy about doing desk yoga in front of your colleagues as it just looks like you’re turning to look around the room. Simply hold onto the back of your chair with one hand to deepen the twist and hold for eight breaths. Repeat on the other side.

Seated Backbend

Sit with a straight spine and take a deep breath in. Reach up to the ceiling with arms wide open, then let your gaze fall behind you as you exhale and bend from your chest and upper back slightly. Hold for three seconds, release your arms, then repeat.