Seated Cat-Cow Stretch: Sit comfortably in your chair with your feet flat on the ground. Inhale as you arch your back and lift your chest (Cow pose), then exhale as you round your spine and tuck your chin to your chest
Seated Forward Fold: Sit on the edge of your chair with your feet hip-width apart. Inhale as you lengthen your spine, then exhale as you hinge forward from your hips, reaching your hands towards your feet or the floor.
Seated Spinal Twist: Sit up tall in your chair with your feet flat on the ground. Place your right hand on the back of the chair and your left hand on your right knee.
Seated Warrior Pose: Sit towards the front of your chair with your feet hip-width apart. Extend your right leg out in front of you, keeping your foot flexed and toes pointing towards the ceiling.
Seated Side Stretch: Sit up tall in your chair with your feet flat on the ground. Extend your right arm overhead and lean to the left, feeling a stretch along the right side of your body.
Chair Pigeon Pose: Sit towards the front of your chair with your feet flat on the ground. Cross your right ankle over your left knee, flexing your right foot to protect your knee joint.
Seated Mountain Pose: Sit up tall in your chair with your feet flat on the ground. Root down through your sit bones and lengthen through your spine, reaching the crown of your head towards the ceiling.
Seated Sun Salutation: Sit towards the front of your chair with your feet hip-width apart. Inhale as you sweep your arms overhead, lifting your gaze towards the ceiling (Mountain pose).
Seated Leg Lifts: Sit towards the front of your chair with your feet flat on the ground. Hold onto the sides of your chair for support and engage your core muscles.
Seated Breathing Exercise: Sit comfortably in your chair with your feet flat on the ground. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.