Stretch your spine, sit in a chair and put your feet on the floor. Put your hands on your knees or front thighs. Inhale, sink your shoulders back, hold out your chest, arch your spine and look straight ahead. This is the style of cattle. Exhale, arch your back, find your chest with your chin, shoulder and head forward. This is the posture of a cat. Raise your head when inhaling and bow your back when exhaling. Do it five times.

2. mountain arm lift -urdhva hastasana (chair yoga lift)

Inhale and raise your arms to the ceiling. Let your shoulder blades sink and adjust the position of your ischium.

3. the chair bends forward -uttanasana (chair yoga bends forward)

When exhaling, the upper body bends forward and downward from the legs. If your hand can touch the floor, put your hand on the floor and let your head hang down. Inhale, raise your arm back above your head, and repeat the up-and-down movements of this arm to cooperate with breathing.

4. Chair edge triangle-Utthita Parsvakonasana (Chair edge extension angle)

When exhaling, the upper body bends forward and downward from the legs. If your hand can touch the floor, put your hand on the floor and let your head hang down. Inhale, raise your arm back above your head, and repeat the up-and-down movements of this arm to cooperate with breathing.