How To Do A Seated Twist To Release Stubborn Tension In Your Back

Below, certified yoga instructor Juanina Kocher demonstrates this satisfying pose, along with form tips and variations for the deepest stretch possible.

How-to:

A strong awareness of your body as you stretch is vital, and to get a better grip in the pose, Regan recommends pressing your arm into your leg to get more leverage as you twist.

In terms of modifications, it may be too difficult for some people to do this stretch with both legs bent, so Regan suggests leaving your bottom leg out straight if you're lacking the mobility. "If even that is too much, you can have both legs straight and gently twist in the same way toward both sides," she adds.

How-to:

There's nothing quite like a relaxing flow to prepare your body for sleep, and this 12-minute yoga routine from Kocher is specifically designed to help with back pain. This rejuvenating flow will cut through tension and relieve pressure from your spine so you can finally feel free from the discomfort that sitting in a chair all day creates. 

If you're partial to a flow that doesn't require you to leave your chair, these seven seated movements from Kocher are an easy way to break up your day and get things moving during your lunch break. This will alleviate pent-up tension from the comfort of your desk because even if you're working on a tight schedule, there's always time in the day for movement!