Sitting for hours every day? These 5 yoga poses can ease tight hips, stiff backs, and desk-related aches in just 10 minutes

If your day looks like one long stretch of sitting, laptop open, shoulders creeping toward your ears, back glued to the chair, you’re far from alone. Most of us know the feeling by mid-afternoon: hips that feel locked up, a lower back that’s had enough, and a stiffness that seems to settle in no matter how many times we shift positions. Doctors have long pointed out that sitting for extended periods shortens the hip flexors, weakens the core, and puts steady pressure on the spine. The fix, though, doesn’t need to be complicated. A short yoga sequence, done at your desk or on a mat nearby, can loosen things up and reset your posture in about 10 minutes flat. Here are five poses worth adding to your routine.