Yoga · 5 breaths each side
Seated twist
A gentle spinal twist that releases the lower back and refreshes the body - easy to do in a chair.
Read more All yoga
Seated & desk
Chair cat-cow
A flowing movement that arches and rounds the spine to wake up the back and ease stiffness at a desk.
- Sanskrit name
- Marjaryasana-Bitilasana (seated)
- Level
- Beginner
- Hold / duration
- 8-10 rounds
- Best for
- A quick midday back and neck refresh
How to do it - step by step
- 1
Sit forward in your chair with feet flat and hands on your knees.
- 2
Inhale, lift your chest, and gently arch your back, looking slightly up (cow).
- 3
Exhale, round your spine, tuck your chin, and draw your belly in (cat).
- 4
Flow between cow and cat with the breath, moving slowly.
- 5
Do 8-10 rounds, then sit tall and breathe for a moment.
Benefits
- Warms up the spine and eases back stiffness.
- Relieves tension in the neck and shoulders.
- Coordinates movement with breathing.
- Boosts circulation and alertness.
Precautions - who should be careful
- Move within a comfortable range - no pain.
- Keep the neck relaxed; do not strain to look up.
- Take care with recent back or neck injuries.
Easier and deeper versions
- Easier: make smaller movements.
- Deeper: do it on hands and knees on the floor.
Do it at your desk
- Perfect for your chair - no mat or change of clothes needed.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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