7 Yoga Poses to Undo the Damage of Sitting at a Desk All Day

Ah, there’s much to love about yoga. We know those brilliant yogis have secrets we could all benefit from, and your uber-cute colorful workout gear is fresh from a laundering. But sometimes, after a long day at the office, the last thing you want to do is trek all the way to a studio and then get through an hour-long class. That doesn’t change the fact that your neck is sore, back aches and hips are supremely tight. Fear not! That’s why we tapped top yoga instructors for some simple moves you can do at home to erase all that cubicle malaise without stepping foot in a studio. Bonus: You’ll feel rejuvenated for when you decide to crush that treadmill workout tomorrow.

1. Seated Pigeon: This position is the perfect move to perform to open the hips and lengthen the hip flexors, which are tight after a long day of sitting,” advises Patrick Mason, a TruFusion yoga instructor in Las Vegas. To get into the pose, sit forward in a chair so you’re not leaning against the back of the chair. “Place your ankles directly below your knees. Bring one knee to chest, flex foot, and begin rotating the leg outward from the hip joint, all while keeping your knee bent. Place your ankle on the opposite thigh, just above the knee,” says Mason. If this gives you a stretching feeling, breathe deeply and count to 10. Or, take it further by inhaling, sitting upright and folding forward from your hips. Do this exercise on each side two to three times. “You can even perform this during the day and use the chair you are sitting on!” exclaims Mason.

2. Cat and Cow: To reverse some of the bodily stress you create from sitting at a desk all day, try this simple flow to free tension from your back. The “cat”: “Start by sitting in your chair, feet flat on the floor directly under your knees, shoulders over hips. Extend your arms in front of you to rest your hands on your thighs just behind your knees. With an exhale, push into your hands as you round your shoulders and scoop your back into a letter-C shape, dropping your chin toward your chest to lengthen the back of your neck,” says Diane West, yoga instructor at The Spa at Mohonk Mountain House, a luxury resort in New York’s Hudson Valley. Onto “cow”: “Next, begin to inhale as you push into your hands and lift your heart; you will feel your hips root into your chair as your back arches. As your shoulder blades come closer together, lift your head and look up. Continue several times, [taking care to] keep the movements coordinated with your breath.” Anytime you’re feeling particularly on edge, turn to the cat-cow flow for a dose of legit namaste. We promise it works.

3. Seated Twist: “The twist in this move stretches your shoulders, hips and neck and loosens the spine, all of which need a stretch after sitting in a chair all day,” says Mason. Plop on the floor (amen) and start out by putting your legs straight out in front of you. Next, bend your right knee and place your foot on the outside of your left leg. “Exhale and gently twist your torso to the right, placing your right hand on the floor behind your buttocks,” says Mason. “Wrap your left arm around your right leg and breathe into the pose while keeping your spine lengthened, your right hand pressed into the floor, and your left arm pressed into your thigh.” After taking three long, slow breaths, repeat on the opposite side. Repeat this twist three times per side and everybody will wonder where you got that extra spring in your step the next day.

4. Eye of the Needle. Swap out that “Eye of the Tiger” inclusive pump-up party playlist for the restorative, soothing glory that is the Eye of the Needle. “Eye of the Needle can help open your hips after sitting still,” says West. “Start [seated] with your feet flat on the floor directly under your knees, shoulders over hips. Lift your right leg and place your right ankle on top of your left thigh just behind your knee, being careful not to place it right on top of your knee. Your right leg will be parallel to the front of your chair. Sitting tall press your right knee down.” Need a little aid? Press the palm of your hands on the inner side of your right thigh, while being sure to stay seated with a straight spine as you press down. “You may feel a gentle stretch as your IT band releases. Hold for several breaths, then repeat on your left side.” West also recommends this one as a great yoga pose to try before or after a hike. Because you totally planned that epic fall hike with your girls, right? It’s one of our favorite free fall activities too.

5. Fish Pose: Tension in the neck? Throat? Head? Release it with this relaxing pose that also helps open up the chest muscles and your lungs. “Sit with your legs stretched out in front of you and your toes pointed. Place your hands under your buttocks, then gently lean back and place your forearms on the floor (your back will arch!),” explains Mason. “Release your head back and rest the back of your head (or the crown if you can arch your back high) onto the floor. Be careful not to place a lot of weight on your head — you don’t want to crunch your neck!” After you hold this for about 15 to 20 seconds, breathing deeply throughout, repeat on each side two to three times.

6. Thread the Needle: Here’s another simple and deeply calming move to help quell tension in the upper chest, shoulders, upper back and neck. “Start in tabletop [on the floor] on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale, and on an exhale, slide your right arm under your left arm with your arm facing up. Your arm should stay straight, your right shoulder should come to the floor, and rest the right side of your face on the mat,” offers Mason. “While in the move, be sure to keep your left side lifted and do not press into your head, so as not to put strain on your neck and shoulder.” You can stay in this pose for up to a minute on each side — repeat one more time on each side after your first set, if you’d like — and conclude by releasing gently, and coming back into tabletop. If only our 18-year-old finals-cramming selves knew about this one.

7. Standing Backbend: Ah, sweet relief is on its way. “This move will open the entire front of your body, including hips and chest, and relieves back and neck pain,” says Mason. Stand in mountain pose (stand as you would normally, with your arms by your sides and your feet a few inches apart) and place your palms on your lower back with your fingers extending downwards toward the floor. “Press your feet into the ground. Inhale as you lift tall through the crown of your head. On your exhale, begin to press your hips forward and arch your torso backward. Remain here for three to five deep breaths.” Return to mountain pose after this, before repeating two more times. Done-zo!

What’s your go-to stretch to crush stress after a long day? Tweet us at @BritandCo!

(Photos via Getty)

Now that fall is officially in full swing, there’s a lot of seasonal traditions to look forward to, like apple picking, enjoying pumpkin spice lattes, or perfecting Taylor Swift’s famous chai sugar cookie recipe. But in recent years, a new Halloween trend has taken social media by storm – boo baskets. Whether you’re planning on crafting the perfect basket for a loved one, or you have no idea where to start, here is a guide that will help you get on the right track.

What Are Boo Baskets?

Reine Jalloul

Boo baskets are Halloween or fall-themed gift baskets typically filled with candy, seasonal decorations, and fun crafts that you can surprise your significant other with to celebrate the season. While videos of this trend usually show people giving their baskets to their “boo” (pun intended), it’s not limited to just your partner. You can also make one for your friends, your parents, your kids, or even your pets if you wanted to!

What Do You Put In a Boo Basket?

Sarah Barna

Just about anything can go in a boo basket! If you’re creating a basket that’s specific to your loved one’s interests, the possibilities of what you can include are endless. But based on countless TikTok videos and Instagram reels posted about this trend, the general formula for a basket that I’ve noticed includes a cozy item, a mug, a fall-themed drink mix, snacks or candy, a stuffed animal, and (of course) a basket big enough to fit everything!

First, The Basket

Amazon

Technically, any big basket or container could be used to hold your boo basket items. However, if you’re the kind of person that likes to go all out when gift-giving, I would recommend a Halloween-themed basket like the Andemie Halloween Collapsible Organizer from Amazon. Not only does this basket come in multiple colors and patterns, you can easily flatten the basket and store it anywhere you want, so you can reuse it next fall.

Candles, Body Care, Sweaters & More … A Cozy Girl’s Galore!

Cora Pursley

Everyone has their own preferences when it comes to getting all relaxed and comfortable, especially on a chilly, rainy fall day. Personally, there are three essential elements to my lazy days – an oversized sweater, some gourmand scented body care, and a candle that makes my entire apartment smell like walking into a bakery. If this sounds like you, here are some of my favorites.

Etsy

This sweater from the LoveStitchesCo shop on Etsy has quickly become a staple to my “lounging around” outfits this season, and for a good reason. For only $26, this sweater is made out of 100 percent cotton, has a wide size range available (S to 3XL), and can be customized to whatever color you’d like. Plus, the embroidered design is absolutely adorable; who doesn’t love ghost kittens?

Sol de Janeiro

As the weather gets colder, many people (like myself) opt to swap their perfumes and scented lotions from fruity and tropical notes to warm and edible notes like vanilla, caramel, honey and chocolate. If you’re looking to spoil your boo basket recipient who likes these kinds of scents, Sol de Janeiro recently released a limited edition body cream in one of their best-sellers, Cheirosa 71. Fragrance notes of caramelized vanilla, white chocolate and toasted macadamia nut will have you smelling like a snack (literally), while moisturizing ingredients like macadamia seed oil and tucumã butter will keep your skin feeling silky smooth.

Bath & Body Works

If you’re a candle lover, then you already know that the best place to find candles for every season is at none other than Bath & Body Works. Sure, there are plenty of pumpkin scented candles to try, but if you’re looking to include something in a boo basket that screams fall, Autumn Chai is the perfect option. This three-wick candle has notes of cinnamon chai, French vanilla, and caramel – a great combination if you’re looking for something cozy, but not too overwhelming.

Drink Mixes

Target

Hot chocolate is one of the quintessential cold weather beverages, but if you want to be more creative with your drink choice, Target’s Favorite Day brand has a spooky-themed hot cocoa mix that would be a great addition to your boo basket. One box comes with two cocoa mixes and a marshmallow confetti mix shaped like beakers you can find in a science laboratory, and when combined with warm milk, changes to an orange or green color. How cool is that?

And Of Course, A Mug To Match

Target

You got the perfect fall drink for your boo, but what mug would go with it the best? At this stage, I think this is where you get something that is the most personable to your boo basket recipient. You could include a mug that matches their career or their favorite hobbies and interests. If you want to play it safe and stick with a Halloween theme, this 15 oz ghost mug from Target is spook-tacular!

Plushies Make Everything Better

Warmies

Who says that stuffed animals are just for kids? Not only are they fluffy and come in all shapes and sizes, giving a stuffed animal to your loved one is one of the best ways to show that you care about them. As a plushie connoisseur, my go-to pick for a boo basket would be any plush, like this pink llama from Warmies. Each cuddly buddy is lavender-scented and also serves as a microwaveable heating pad that can be used to relieve stress or soothe muscle aches and pains.

Don’t Forget the Candy

Target

No Halloween basket would be complete without candy! From chocolates to gummy worms and sour WarHeads, there are so many options to choose from that it can seem overwhelming to pick just one. And if your boo basket recipient has any dietary restrictions, it can be even more difficult to find something that fits that person’s needs. My twin sister has been vegan for almost five years, and before we both moved out from our parents’ house, these dark chocolate coconut bars from Unreal were a staple snack for the whole family. Not only are these bars certified vegan and gluten-free, each bar only contains three grams of sugar and three ingredients – coconut, cassava syrup and dark chocolate. As someone who isn’t vegan, trust me when I say that when you try these, you won’t want to go back to the name-brand chocolate.

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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

This article has been updated.

We're officially one week into Scorpio season — are you feeling it? Is your intuition heightened? Are you super sensitive and a bit more introverted? It’s a good time to slow down, feel your feelings, and tap into the inner wisdom of your soul. Scorpio is often misinterpreted, perhaps because this season coincides with Halloween, the decreasing daylight in the northern hemisphere, or simply Scorpio’s intensity and power. A key word for Scorpio is transformation, which is never easy.

Think of the caterpillar’s metamorphosis — its time in the cramped and dark cocoon. That primordial, gooey existence is anything but comfortable. Transformation requires time, a willingness to experience discomfort, and patience before emerging as a beautiful butterfly.

Ajaila Walker

Scorpio is one of the healing signs in the zodiac, and while the Sun is in Scorpio, we can make great strides toward healing ourselves and helping others. There’s nothing superficial about Scorpio — it demands depth, wanting to uncover layers and expose what’s hiding. That’s why it’s a great time to focus on your inner world and subconscious mind. All forms of therapy are beneficial during Scorpio season, but psychotherapy is especially powerful if that's an option for you.

Eager to know what this transformational energy has to offer? Read on for your weekly horoscope to understand how this can impact your sun and rising sign!

​Astrological Overview For Your Weekly Horoscope

Eugene Lisyuk

The New Moon in Scorpio occurs on November 1 at 9 degrees of Scorpio. You'll want to check your birth chart to see where 9 degrees of Scorpio falls — this is the area of your life where you can experience transformation and growth. New Moons are powerful times to plant seeds for future growth, to dream and plan for the coming month. Take time to reflect on what truly matters during this period of darkness and inward focus.

Yuliia Tretynychenko

Mars, the planet of action and determination, has been opposite Pluto, the planet of transformation, for months. Both Mars and Pluto co-rule Scorpio, creating an intense and volatile energy. This opposition becomes exact again on November 3 and 4. Use this energy to propel yourself in a new direction and honor your true self. Strength and focus can harness this intensity for personal breakthroughs, but be cautious in making impulsive decisions during this time — on the global stage, tensions may rise, and there could be heightened aggression.

Sam Lion

Adding to this turbulent energy, Mercury, the planet of communication and learning, leaves Scorpio and enters Sagittarius on November 2. As Mercury exits Scorpio, it forms a beneficial trine to Mars and a sextile to Pluto. This is a powerful opportunity for words to contribute to healing, so take care in how you communicate. Be mindful of the power your words hold, especially as Sagittarius can be blunt and outspoken. While Mercury is in Sagittarius until January 9, focus on expanding your consciousness, learning new skills, and broadening your horizons.

Key Dates For Your Weekly Horoscope

Ashley Singerling

  • November 1 — New Moon in Scorpio
  • November 2 — Mercury enters Sagittarius
  • November 3-4 — Mars and Pluto opposition becomes exact

Read Your Horoscope Based on Your Sun and Rising Signs

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Aries (March 21 – April 20)

You’re being asked to dig deep into your subconscious this week. Keep your eyes and ears open for messages from dreams or moments of creativity. Meditation or solitude may reveal powerful realizations. If you feel the need to make a major life change, be sure your decisions come from the heart. You’re on the cusp of a creative breakthrough, but make sure your actions are driven by authenticity.

Brit + Co

Taurus (April 22 – May 21)

Relationships are in focus for you. This is a great week for couples therapy or deep, transformative conversations with your partner. Be willing to make changes that benefit your relationships, home, and career. Your sensitivity may be heightened, so incorporate self-care and self-love into any changes you make. Don’t shy away from this potential for growth — there’s tremendous opportunity for profound shifts.

Brit + Co

Gemini (May 22 – June 21)

Good fortune and harmony are possible, but luck won’t just fall into your lap — you need to be proactive. This could show up in your relationships with others or in your relationship with yourself. Kindness, equality, and fairness are key to success. Be cautious around people exhibiting aggressive behavior. You’ll receive back what you give out, so practice kindness and ensure you’re approaching things with fairness and balance.

Brit + Co

Cancer (June 22 – July 22)

You prefer to avoid conflict, but this week you’ll have the chance to step out of your comfort zone. You don’t have to be confrontational, but a bit of assertiveness will help you move toward your goals. The seeds you plant during this New Moon will grow stronger if you add passion and creativity. Follow your intuition, especially when making important decisions. Your dreams need a touch of energy and action.

Brit + Co

Leo (July 23 – August 22)

The Mars-Pluto opposition has likely stirred up some drama in your life. Have you mustered the courage to start something new? If not, this week offers an opportunity to fully step into your authentic self and begin a new chapter. Don’t hold back, but be prepared for uncharted territory. Your relationships, particularly with yourself, may need a refresh. Self-love and self-care are essential as you embark on these transformations. You might even consider sprucing up your home or making a move.

Brit + Co

Virgo (August 23 – September 22)

Career growth is in focus this week, but you’ll need to find a balance between your home life and work life. You may feel the urge to do more in both areas, but it’s crucial to stay grounded. Pay attention to details and avoid overindulgence. A balance between home and work will lead to the best results — be sure to tend to both areas without letting one consume the other.

Brit + Co

Libra (September 23 – October 22)

Your finances and values are the focus this week. Now is the perfect time to ensure your financial life is in order. Meet with a financial planner or make sure your will is up to date. This planning will give you peace of mind and reduce future stress. Once Mercury moves into Sagittarius on November 2, you’ll feel freer to have fun and pursue adventure, knowing that your financial security is taken care of.

Brit + Co

Scorpio (October 23 – November 21)

Your power and determination will only grow as the week progresses. Use this time to tap into your inner authority and work toward concrete goals. There’s likely to be movement in your career, but it won’t happen overnight. Patience and sustained effort are required. Cultivate joy and focus on long-term goals — there’s no rush, but steady progress will lead to great results.

Brit + Co

Sagittarius (November 22 – December 21)

Mercury entering your sign on November 2 invites expansion and learning. If you’ve been waiting to start a new project, learn a new skill, or expand your understanding of the universe, now is the time. Subjects like spirituality and philosophy will be easier to grasp during this time. Be mindful, though — your blunt communication style could come off as caustic, so take a breath before you speak.

Brit + Co

Capricorn (December 22 – January 19)

Mental well-being should be a priority. Use this time to focus on learning and honing your skills. Your approach to life and work is inspiring to others. If you’ve been dealing with self-doubt, discard any negative self-talk and practice self-compassion. You have a natural ability to teach others, so don’t hesitate to share your knowledge with those who might be facing something similar to your experiences.

Brit + Co

Aquarius (January 20 – February 19)

This week focuses on your community and your relationship with like-minded people. Group learning and activities will be more impactful than solo efforts. Mercury in Sagittarius from November 2 will encourage you to learn through travel and adventure. Something exciting and transformative is on the horizon — seize the opportunity for growth through connection with others.

Brit + Co

Pisces (February 20 – March 21)

It’s time to focus on your physical health. The energy of this week will make it easier to start a health regimen and stick to it. While you may become more serious about your health, don’t push yourself too hard. Take small, steady steps to make lasting changes. As the week progresses, you’ll feel more confident and enthusiastic about these positive changes to your well-being.

Looking for a more thorough reading? Reach out to Tina at SevenSistersAstrology.com!

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With Halloweenon the horizon, we have to ask the question: Have your toddlers made up their minds about what they want to be for Halloween? If not, there's still plenty of time to put together one of these DIY Halloween costumes inspired by their favorite characters/animals/foods/things. Just choose from any one of these 31 DIY kids costumes that you can whip up in a flash. No tricks here!

Brit + Co

Toy Story

A quick trip to Target will sort you out for everything you need to make all of the add-ons.

Brit + Co

Sesame Street

You can DIY the whole duo's ensemble with your faux fur stash to whip up these muppety, feather-filled family and kids Halloween costumes.

Brit + Co

Top Gun

All flight crew on deck! Code 9! Code 9!

Brit + Co

Super Girl

With just one yard of fabric, you can turn your toddler into the most stylish superhero in town.

Brit + Co

Little Lana Del Rey

Your little sunshine needs cute kids Halloween costumes to choose from! Simply grab a summer dress and add a dramatic and colorful flower crown.

Brit + Co

Constellation Costume

Dig deep into the closet for the snazzy party outfit, and add some cardstock cutout stars to your little space lover.

Brit + Co

Morton Salt Girl

All you need for this one is a trip to the grocery store for a cheap umbrella and some salt.

Brit + Co

Usher and Popcorn Bucket Costume

This cute DIY idea is so easy you'll be tempted to decorate your baby carrier for Thanksgiving and Christmas! Who knew kids Halloween costumes could be so functional?

Brit + Co

Ruth Bader Ginsburg Costume

"She's an icon. She's a legend. She is the moment" best describes this cute DIY baby costume!

Brit + Co

Lightning and Thunder Cloud Costume

Your little baby will look adorable in their cloud onesie! To go the extra mile, attach

Brit + Co

Winnie The Pooh Costumes

These fun DIY costumes are great for the entire family! Your little one is sure to get a kick out of dressing up as piglet.

Brit + Co

Finding Dory

Bust through that supply of leftover crafting felt, and add big blue eyes and some fins to a well-used T-shirt.

Brit + Co

Sandy + John

Put this at the top of your kids Halloween costumes list if you're looking to match your little man while you hit the 'hood going door to door? Jeans and Converse will save the day, and the jacket is likely needed anyway.

Brit + Co

Beetlejuice

Family costumes = the best costumes. Rope your kid into this seasonal fave.

Brit + Co

Cat in the Hat + Goldfish

Bring this literary classic to life with a little prep time and some orange fabric.

Brit + Co

Saved By the Bell

Thank goodness you saved the tropical shirts from your last vacation, because now everyone can get in on the look.

Brit + Co

Dinosaur

This is the kind of costume that will become a playroom staple, so you might as well do it and save yourself the time later.

Brit + Co

Trolls

It's time to raid your club kid friends' wig collections.

Brit + Co

Rosie the Riveter

Yes she can! #girlpower

Brit + Co

Amelia Earhart

Surely you can find some goggles and a hat at the last minute.

Lovely Indeed

Baby Astronaut

While the jumpsuit totally makes the look, a good jumper will do the trick. For the patches? Amazon for the win.

Studio DIY

Donut

You can transform into your favorite sweet treat with an inner tube and foam hair curlers (genius, we know!). If sprinkles aren’t your thing, you can always go with chocolate glazed.

Oh Happy Day

Snail

There’s no fussing with masks or itchy wigs. This costume is basically just a backpack and should help keep complaints to a minimum (hopefully). Just try not to leave a snail trail on your way through the neighborhood.

Oh Happy Day

Cloud

If you’re looking for a totally original costume, this is about as unique as it gets. Chances are you probably won’t see another cloud walking around on Halloween.

Oh Happy Day

Moonrise Kingdom

These getups look great on their own, but paired together they are complete perfection.

Delia Creates

Pineapple

Show your love for the sweet tropical fruit with this simple no-sew costume.

Oh Happy Day

Mr. Rogers

Accessorize with a few hand puppets or splurge on vintage ones from Etsy.

Studio DIY

School Supplies Family Costume

Any onesie can be pink with some dye packets, and a permanent marker will cover the rest.

Week99er

Finding Nemo

The best part about this one is that it has the option of being gender neutral. The tutu is between you and the kid.

The House That Lars Built

Three Blind Mice

HOLD. THE. PHONE. There is no better group ensemble for the gang from your birthing group. The concept works as they got older as well.

The House That Lars Built

The Giving Tree

With five mins left before they head off to school, throw some overalls on them and whip up this sign.

Share your Halloween DIYs with us @BritandCo!

This article has been updated.