Sitting at your desk in an office all day can leave your muscles tense and tight. Yoga is a great alternative to improve flexibility and strengthen muscles, and you can do this form of exercise while you work.

Here are five office yoga poses and stretches that you can do at your work station or desk. They can stretch and strengthen your shoulders, back, arms and legs.

Try these four other yoga poses you can do at the office.

Have no desk or office? A break room or other workspace will do. These poses are simple, quick and without contortions that your co-workers may think look odd.

This video demonstrates five office yoga poses and stretches.