Perform this yoga pose to help reverse the effects of a hunched position if you spend long periods of time sitting at a desk or in front of a computer. It will open your chest and lung area as well as stretch the muscles in the front of your body. You will also feel it strengthening your upper back, buttocks and legs.
1 Lie on your back, bend your knees and place your feet near your buttocks, hip-width apart. On an exhale, lift your hips off the floor as high as possible and come onto your shoulders. Clasp your hands underneath you and pause for a moment as you focus on lifting your outer hip bones upward and spinning your inner thighs downward.
2 Without changing positions, shift your weight to your left leg. Slowly straighten your right leg. Make sure your left foot stays flat on the floor and do not allow your hips to drop toward the floor or twist to either side. Hold this position and breathe deeply for 20-30 seconds. To come out of this pose, roll your spine down to the floor one vertebra at a time, then repeat the pose raising your left leg.
-- Karen Voight