Five yoga poses claimed by a teacher to enhance posture and mobility:

Modern life ain't gentle on our posture: the hours spent huddled over a laptop or smartphone, riding in a car, or lounging in front of the TV can leave us feeling rigid and achy, especially in the back and hips.

While it might be tough to escape the clutches of a desk job, a few stretches can work wonders.

If you usually end up feeling like a crumpled piece of paper come bedtime, dedicate ten minutes to these mobility-boosting moves. They're perfect for thosewho've grown accustomed to long hours of sitting.

These five postures, handpicked by yoga teacher Amy Landry, target areas most affected by prolonged sitting - the spine, hips, and feet. Even beginners can give 'em a whirl.

Toe sit

According to Landry, the way our feet function affects the whole body. "Strengthening the foot arches and the metatarsals/tarsals is crucial for total body function."

From the hands and knees, scoot backwards so you're sitting on your heels.
Tuck your toes under so the soles of your feet are flexed.
Shift your weight onto the balls of your feet (not just your toes) to deepen the stretch.
Hold for a minute, then return to the starting position.

Lateral spinal stretch

"Lateral spine movement is often neglected," Landry explains, "but stretching the spine sideways tensions the whole side of the body."

Stand with feet together or hip-width apart, arms by your sides.
Extend your arms overhead, pressing your palms together.
Gently lean to one side, keeping the twist in your torso and not twisting your neck.
Feel the stretch along your oblique muscles.
Hold the position for a minute, then return to center.
Repeat on the other side.

Warrior one

Landry discusses the importance of this standing posture: "Warrior one strengthens the hips, which can lead to increased mobility and overall stability, both vital for flexibility."

Stand with feet together or hip-width apart, arms by your sides.
Step one foot back, pointing your toes slightly outward.
Bend your front knee to around a 90° angle and transfer your weight onto your back foot.
Keep your hips aligned with the front of your mat, and place your hands on your hips or raise them overhead.
Hold the position for a minute, then switch sides.

Cobra

Landry highlights the tension-relieving benefits of cobra pose, perfect for easing the buildup of tension from our sedentary way of life. "This gentle backbend targets the chest, front of shoulders, neck, and entire spine, counteracting the effects of sitting."

Lie on your front, arms by your sides and legs and feet slightly apart.
Place your hands on the mat, palms down, level with your shoulders.
Press your hands into the mat, lifting your head and shoulders, vertebrae by vertebrae.
Engage your back, press your feet and legs into the floor, and feel the stretch in your chest.
Hold the position for a minute, then lower with control.

Seated spinal twist

This simple spinal twist, Landry explains, alleviates muscular imbalances from prolonged sitting and supports digestion. "Avoid performing this pose on a full stomach or during the first trimester of pregnancy."

Sit on the floor, cross-legged.
Reach your hand to the opposite knee and the fingertips of your other hand on the mat behind you.
As you exhale, twist your torso and gaze over your shoulder.
Hold for a minute, then return to the center and repeat on the other side.

How often should you perform full-body deep stretching?

Landry suggests: "Performing these poses after a long stretching session or even during short breaks can work wonders." For a more extended routine, try these 10 yoga stretches for beginners.

If you can't manage daily stretching, a minimum of two to three times a week is a good start, ensuring that all major muscle groups are addressed. Each stretch should be held for about 15 to 30 seconds to achieve optimal flexibility gains. With consistency and adaptability, you can improve flexibility, reduce muscle tension, and enhance overall well-being.

Yoga teacher Amy Landry emphasizes the importance of the toe sit posture, stating that strengthening the foot arches and metatarsals/tarsals is crucial for total body function, enhancing wellness and fitness-and-exercise.
In discussing the lateral spinal stretch, Landry points out that lateral spine movement is often neglected in health-and-wellness routines but stretching the spine sideways tensions the whole side of the body, increasing flexibility and reducing aches and pains caused by prolonged sitting.
Landry highlights the benefits of the warrior one posture, explaining that it strengthens the hips, leading to increased mobility and overall stability, which is vital for flexibility and reducing the stiffness and rigidity often associated with modern life.