Seated cat-cow

Where you'll feel it

How to do it

1. Sit tall on a chair, feet flat, hands on the knees.
2. Breathe in: lift the chest and arch the back gently.
3. Breathe out: round the back and tuck the chin.
4. Move slowly with the breath.

Common mistakes

• Moving only the head — let the spine move.
• Slumping between reps — return to tall sitting each time.
• Forcing the range — stay gentle.

Swap it for