After a long day at school I often find my body feeling sore. But how could sitting at a desk all day long cause me to feel so fatigued? A new study by German researchers finds that sitting too much is the new smoking – raising your risk of diabetes, heart disease, and cancer. Luckily by standing up at least every hour can lower these effects. Don’t let sitting kill you! Get up and try these four basic yoga poses to keep your body healthy!

These poses are demonstrated by personal trainer and yoga instructor Donna Hamm.

“Yoga is a great way to relax while stretching your mind, body, and spirit.” 

1. Deep Forward Fold (Uttanasana)
Stand with feet about hip width apart. Clasp the elbows, inhale, and stretch the arms over the head. Then fold forward at the hips letting the interlaced arms dangle.

2.Wide Leg Forward Fold (Prasarita Padottanasana)
Step your feet wide apart. Clasp the hands behind the back, then push your chest forward, and fold forward dropping your head, letting your hands fall toward the floor in front of your head.

3.Cobra (Bhujangasana)
Lie face down with your feet together and your toes facing back. Bend the elbows and place your hands on the floor in front of your hips. Draw shoulders back and lift the head.

4. Reclining Twist
Lying on your back, draw both knees up to your chest. Open your arms to the side like wings and drop the knees to one side.