Mobility · 6 reps
Seated Cat-Cow
Gently arch and round the back with the breath to keep the spine moving.
spineupper backlower backneck
How to do it
- 1Sit tall with your hands on your thighs near your knees.
- 2Breathe in as you lift your chest and draw your shoulders back.
- 3Breathe out as you gently round your back, chin toward your chest.
- 4Move slowly with your breath, staying in a comfortable range.
Repeat for 6 reps, breathing slowly. Move only as far as feels comfortable.
Why it helps
Moves the whole spine gently, which eases stiffness in the back.
Make it easier
Smaller movements: just a little lift and a little round.
Skip it or ask your doctor first if you have
- Recent back surgery
- A painful back injury
Part of: Morning Stretch, Back & Spine Ease, Evening Wind-Down, Full-Body Flow
Follow Cat-Cow on video
In the ZenFit app, every movement is shown on video and each rep and breath is counted for you. Gentle seated sessions, 3 to 15 minutes.
ZenFit: Chair Yoga for Seniors · Free first week
