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Inhale, arch your back and roll shoulders down for Cow; Exhale, round your back and drop your chin to chest for Cat.

Sit tall, place the sole of one foot against the inner thigh of the other leg and press your hands together in prayer position.

Sit comfortably in the chair, let your hands rest on your lap, close your eyes, and breathe deeply, relaxing fully.

While seated with feet flat, twist your torso to one side, using your arms for gentle leverage against the chair.

Sit upright with feet flat on the floor, breathe deeply and extend your spine.

Seated, rest one foot on the opposite thigh, then gently lean forward to deepen the stretch in the hip.

Turn to one side, extend one leg back and bend the other at the knee, raise arms overhead and gaze forward.

Turn to one side and stretch legs apart, bend the knee over the front foot and extend arms out at shoulder height.

With feet flat, turn to one side, extend one arm up while the other rests on the chair, stretch the side of your torso.