The cow face pose for shoulders is a great way to loosen tight muscles and to help counteract sitting all day bent over a desk.

It do cow face pose, sit in a comfortable seated position, either cross legged or kneeling. Raise your right hand over your head, and bend your right elbow, letting your hand fall behind you to rest on your shoulder. Take your left hand, point your thumb down and wrap it behind your back, so you end up with your thumb point up and resting on your spine in your mid back. Slowly but surely work on trying to get your fingers from both hands to touch. You can grab onto your shirt to help pull yourself along, or you can use a belt that you grab in both hands, slowly walking your fingers closer together.

It’s very normal — and very likely — that your hands will not touch each other at the beginning. However, there is plenty to be gained from doing cow face pose even if they don’t. This pose will loosen not just your shoulders, but also your neck and arms.

Breathe deeply and hold the pose for 15 to 30 seconds. Switch sides and repeat.