Take 5 to Innergize

Seated Cat / Cow

Seated Cat / Cow Seated Cat / Cow


Creates a more flexible spine, reduces back, neck and shoulder tension, facilitates deeper breathing, strenghens back, tones the abdominal muscles and much more.


  • Step 1: Sit on your desk chair, away from your desk, with your feet flat on the floor, legs at 90 degrees. Sit slightly forward from the back of the chair, so you have room to move through the stretch.  Place your hands on your knees.
  • Step 2: Sitting up tall, as you exhale, round your back, pulling your abdominals into your spine, tucking your tailbone under and tucking your chin into your chest.  Be as round as you can be, pushing your midback toward the back of the chair behind you (but not actually touching).  Arms should be straight.
  • Step 3: As you inhale, allow your belly to move foward, arch your back, send your heart forward and (if your neck is okay) look up to the ceiling.  Relax your shoulders and jaw.
  • Step 4: Repeat this motion several times, exhaling back and inhaling foward.  Close your eyes if you feel comfortable, taking your attention inwards.
  • Step 5: When you feel you have had enough, stop in the middle, sit up tall, breathe normally and notice how you feel differently.  Return to work refreshed and innergized!