Ever catch a side-glance at yourself in a mirror and found yourself extremely taken aback at how rounded your posture looked? As shocking as it can be to look like you’re practically curling in on yourself, it’s much less surprising when you take into account all the commuting, desk-working, and laptop-ing you do throughout the day—which largely contributes to a croissant-like upper body shape.

But the issue isn’t how your body looks. It’s how your stiff neck, tight shoulders, and achy upper back feel. In times like these, it can seem as though backbends in yoga were created as a literal clapback to desk culture—even though they were invented thousands of years before Microsoft Excel. They’re the yoga poses you’ll want to hone in on when your spine and upper body are begging for relief.

4 Backbends in Yoga to Counteract Desk Posture

The following yoga poses counter forward-rounded posture by stretching the neck, shoulders, chest, and upper back in pretty much the opposite position as slouching at your desk. As a result, these backbends encourage spinal mobility and a more upright posture. Incorporate one or two mid-yoga practice at home or stretching session after your muscles are warmed up.

(Photo: Isa Brand | YogaRenew)

1. Puppy Pose 

Start on your hands and knees. Keep your hips stacked over your knees as you walk your hands forward until your forehead is resting on the mat, yoga block, or pillow. Imagine relaxing your chest so it lowers toward the mat in Puppy Pose. If your shoulders feel tight, widen your arms to create more space. Stay here for 3-5 breaths.

(Photo: Isa Brand | YogaRenew)

2. Camel Pose

Kneel on the mat with your knees about hip-width apart. Tuck your toes and bring your hands to your backside, below your hip bones, fingers pointing downward. Press your shins into the mat and slowly draw your hips forward as you lift your chest and arch your back. Roll your shoulders back and draw your elbows toward one another in a backbend of any amount. Lift your gaze toward the ceiling if it’s comfortable, or stare straight ahead. Keep your hands where they are or rest  your fingertips on your heels or on blocks placed beside your feet in Camel Pose. Stay here for 3-5 breaths.

(Photo: Isa Brand | YogaRenew)

3. Bridge Pose 

Lie on your back, bend your knees, and plant your feet on the mat hip distance apart. Rest your arms on the mat with your palms facing down. Press into your feet, hands, and upper back as you lift your hips off the mat in Bridge Pose. For more of a chest stretch, roll your shoulders underneath you and interlace your fingers. Stay here for 3-5 breaths.

(Photo: Isa Brand | YogaRenew)

4. Supported Fish Pose

You will need two yoga blocks. Set the first block flat on the mat on its lowest height. A few inches away, place a second block on its medium height. Sit in front of the second block, facing away from it, with your knees bent and your feet flat on the mat. Use your arms to lower yourself shoulder blades onto the second block so it lands in between your shoulder blades and then rest the back of your head on the first block. Make any adjustments you need. Rest your arms on the mat alongside you or in a goal-post shape in Supported Fish Pose. Keep your legs straight and let them rest as you would in Savasana. Or bend your knees and plant your feet on the mat. Relax into the support of the blocks and stay here for 3-5 deep breaths.