If you are at a desk all day it really is essential to keep moving. Staying in a static position - either sitting or standing, can lead to many health problems. This is being recognised at all levels, with even the Canadian Government recently releasing official Movement Guidelines. The basic message to everyone is keep moving, reduced your sedentary time and sleep well!
A sit-stand desk is the answer to many of the health concerns, and you are doing your yoga at your desk without realising! However here are a few simple stretches you can do if you do not have a height adjustable desk:
1. Chair Pigeon
Whilst seated, place your ankle over your knee, at a 90 degree angle. You should feel a gentle stretch in the upper outer thigh. Hold for 10 seconds, and repeat on the other side.
2. Sit and Stand Excersise
With your arms out in front of you, slowly rise to a standing position, then back down again. This awakens your leg muscles which may have been still for too long. You could just get in the habit of standing up like this every time :)
3.Elbow and Wrist Stretch
This is good if you have got aches from using a mouse all day. Put your arm out in front of you at a right angle to your body. With your palms facing outwards and upwards, gently pull your palms/fingers towards you using your other hand. You should feel a stretch in your elbow and wrist. Repeat with the palms facing downwards.