Sitting Cat-Cow Stretch on a Chair
The seated version of Cat-Cow: hands on the knees, arch the chest forward, then round the back and tuck the chin.
How to do it
Setup
Seated tall toward the front of a chair, feet flat, hands on the knees.
Steps
- Arch the back, drawing the chest forward and up.
- Round the back and tuck the chin toward the chest.
- Flow between them slowly, one breath each way.
Common mistakes
Bending only at the lower back: spread the arch up between the shoulder blades. Pushing the chin up hard: lift the gaze gently. Rocking the hips on the seat: the spine moves, the hips stay put.
Breathing
Exhale as you round, inhale as you arch.
