Utthan Pristhasana (Lizard Pose) - Tight hip flexors can put strain on the lower back, so here's a pose to target that commonly tight area. From Best Yoga Poses For Office Workers
Sworkit ~What is Sworkit? Sworkit works on a computer, iPhone or Android and functions kind of like an iPod shuffle for exercise. You choose your workout time (up to one hour) and goal (back, core strength, full body, etc.). Sworkit then generates a series of randomized 30-second routines (none of which require equipment) for you to follow, along with handy pictures of what each task actually looks like. At the end of every 30 seconds, a whistle blows and you’re on to the next exercise.
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Printable Total-Body No-Equipment Workout