Yoga · 8-10 rounds
Chair cat-cow
A flowing movement that arches and rounds the spine to wake up the back and ease stiffness at a desk.
Read more All yoga
Seated & desk
Seated twist
A gentle spinal twist that releases the lower back and refreshes the body - easy to do in a chair.
- Sanskrit name
- Ardha Matsyendrasana (chair version)
- Level
- Easy
- Hold / duration
- 5 breaths each side
- Best for
- Back stiffness from long sitting
How to do it - step by step
- 1
Sit tall in a chair with your feet flat and knees hip-width apart.
- 2
Inhale and lift the spine and the top of the head.
- 3
Exhale and turn to the right, placing the left hand on the right knee and the right hand on the back of the chair.
- 4
With each inhale lengthen the spine; with each exhale twist a little more, without forcing.
- 5
Hold for 5 slow breaths, keeping both hips on the seat.
- 6
Return to the centre with an inhale and repeat on the left side.
Benefits
- Relieves stiffness in the back and shoulders.
- Improves spinal flexibility and posture.
- Supports digestion and gives a feeling of energy.
- Releases tension after long periods at a desk.
Precautions - who should be careful
- Twist gently from the back, not from the neck.
- Skip deep twists if pregnant, or with spinal disc problems, and ask a doctor.
- Never force the twist or hold your breath.
Easier and deeper versions
- Easier: twist only halfway and rest the hands on your thighs.
- Deeper: on the floor, cross one leg over the opposite knee.
Do it at your desk
- Use your office chair with a backrest and twist toward the backrest, keeping hips facing forward.
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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