Long hours of sitting can leave the back feeling stiff. These gentle movements are a kind way to move the spine. Go slowly, breathe and stay well within what feels comfortable.
Four movements
- Cat–cow (1 minute). On hands and knees, arch your back as you breathe in and round it as you breathe out.
- Child’s pose (1 minute). Sit back towards your heels and rest your forehead down.
- Knees to chest (1 minute). Lie on your back and hug your knees gently, rocking a little side to side.
- Lying twist (1 minute each side). On your back, let both bent knees fall slowly to one side, then the other.
Important
Stop if any movement causes pain, numbness or tingling. If you have back pain that is severe, follows an injury, or does not improve, see a doctor or physiotherapist before doing yoga.
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General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
