It is important to get up from one's desk, to help the muscles stretch as well as increase one's circulation. Sitting all day at the computer also can cause one to get tired and have eye strain issues. There are a number of yoga exercise that can be done for gentle stretching both when sitting. However, in addition to these, it's a good idea to add in some where one stands up in order to increase circulation.

There is a whole branch of yoga called chair yoga that has specific exercises one can do in a chair. Rolling one's shoulders forward slowly is beneficial for the neck and shoulder areas. Do this slowly for a few minutes. Then reverse directions. You will hit some spots you didn't feel before. Try to keep your mind focused on what you are doing and don't let it wander to worry about some of your work tasks. A second exercise good to do in a chair is to engage the body with some twists. Twist the whole body to the left and place both of your arms on the left arm of the chair. Use your arms to further twist you to the left so you get a good stretch. Move your head along with this as well. Breathe slowly and deeply. Release it and do this two more times. Then repeat the exercise on the other side.

Stand up and just hang like a rag doll. Reach as far down as you can and grab whatever part of your legs you can, keeping your legs straight. If you are very flexible you may even be able to touch the ground. However, most people will just reach their legs. Stay down for thirty seconds breathing slowly. Feel the stretch and relax into it. Slowly raise your body and repeat two more times.

Remember, that if you tense your body during the day at your desk, you increase your tension. Try consciously to relax it and tell yourself that the obstacles you are encountering will work themselves out. Don't anticipate the most difficult scenarios and try several times during the day to release any tension you are holding in your chest, shoulders, neck and stomach areas.