It's great to do a yoga routine before or after work, but you could also incorporate some stretches into the rest of your day.
Stretch breaks are especially important for people whose jobs require them to sit at a desk in front of a computer for long hours, which can result in back and neck pain. Try this one!
Seated forward bend:
Push your chair back from your desk.
Bring both feet flat on the floor.
Interlace your fingers behind your back.
Straighten your arms as much as possible, drawing your interlaced fingers down.
Fold at the waist, bringing your interlaced hands over your back.
Rest your chest on your thighs and release your neck.
Take a look at the photo below for an example!
This stretch is adapted from the standing forward bend.