Being sitting behind a desk all day could possibly be one of the worst thing for your health. I know, most of you don't have a choice, and the last thing you want is to be awkward making weird poses on your chairs next to your colleagues.
However, I can perfectly picture the real discomfort at the bottom of your spine, the pain in your neck, the frown on your face. I've never been really good with office job, but I might be able to help you releasing some tensions with 5 postures which are not too strange for your co-workers.
Turn to your right. Use your right hand on the back of the chair to deepen the twist. Hold for 5 breaths, then twist to the other side.
Look down, press your chin against your chest. Look on the right hand side. Then look up, releasing your neck completely towards the back. And finally, looking on the left hand side.
Feeling the cracks and the space created in your neck.
Inhale and raise your right arm up to the ceiling, trying to open your chest as much as possible. Imagine that your hand wants to reach the opposite side. Look up at the ceiling.
Stay in the pose for couple of breaths, and exhale releasing.
Place your foot on your chair, flexing your toes to protect the knee cap.
Inhale and lengthen your spine as much as you can. On your exhale try to go down toward your leg, keeping your back as straight as possible.
Relaxing the head last.
It's ok to bend your standing leg to decrease the stretch, as long as your spine is straight.
Stay for 5 breaths, going a bit deeper on each exhale.
Release, and change leg.
2 options for this exercise.
First one, sit with your back straight on both of your sitbones. Grab both of your elbows with your hands, behind your back, trying to squeeze your shoulder blazes. Open your chest and look forward. Stay here for 5 breaths.
Second option, place your hands behind your back in namaste (palms against each other), and turn your hands. Try to reach a bit higher, to place them in between your shoulder blazes.
Open your chest, and try to keep your shoulders away from your ears. Stay here for 5 breaths.
Those 5 poses are really simple exercises. Try to take few minutes just for yourself, taking care of your body, and distracting your mind from the work on the laptop. Your energy at work can be easily drained and taking this time for yourself could really help releasing stress on a daily basis.
Keep shining amazing people !!! You are all doing great