Grounding
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Yoga setup

Chair cat-cow

Move the spine gently without floor transitions.

Set up

Use props first. Skip or choose a gentler option when setup does not feel steady.

  1. 01Sit on a stable chair with both feet on the floor.
  2. 02Place hands on thighs.
  3. 03Keep the movement small.

Cues

Move for four to six slow breath cycles.

  1. 01On inhale, gently lift the chest without throwing the head back.
  2. 02On exhale, round the upper back slightly without collapsing.
  3. 03Move within a comfortable range.

Modifications

Pick the option that makes the position steadier and smaller.

Smaller range

Keep the spine almost neutral and move mainly with the breath.

Hands on chair

Hold the chair sides if hands on thighs feels unstable.