Seated Cat/Cow Variation with Arms out at Sides
This sequence activates and relaxes the core muscles of your spine, releases tension in your back, neck, shoulders and shoulder blades. It is an energizing practice that can help to increase your energy and mental alertness.
Begin by sitting tall on Chair with your back straight.
Inhale and open your arms out to the sides squeezing your shoulder blades together, arching your back and gently looking up
As you exhale, draw your arms together in front of you, round your back as you draw your belly in and up and drop your chin, getting a stretch all along your spine.
Alternate between these two positions with your breath; coordinating your movements with slow deep breathing. Do this at least three times in each position.