backpain.ai
Cat-Cow StretchRestore spinal mobility with every breath.
Thoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.
Seated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.
Seated Cat-Cow
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The full spinal wave without kneeling — the same wave as Cat-Cow, done tall on a chair. Kind to wrists and knees, and exactly the reset a long sitting day asks for.
How to do it
- Sit toward the front edge of a chair, feet flat, hands resting on your knees.
- Inhale: lift your chest and let your gaze rise, letting your back arch gently (Cow).
- Exhale: round your spine, tucking your chin toward your chest and letting your shoulders curl forward (Cat).
- Flow slowly between the two shapes for 8–10 full breath cycles.
Common mistakes
- Rushing — each direction deserves a full breath.
- Moving only the head and neck while the mid-back stays still.
- Slumping into the chair back — sit tall and free of it.
Take care
- Keep both movements small and comfortable — the flow matters more than the range.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Cat-Cow StretchRestore spinal mobility with every breath.Thoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.Seated Spinal TwistRestore rotational mobility that sitting all day steals from your spine.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.