If you have trouble coming to your hands and knees or if you want to sneak in a few stretches at work, you can adapt cat-cow into a chair yoga pose. The movements are pretty much the same as they are on the floor.

Begin by sitting in a chair with your feet flat on the floor and your hands on your knees.

Inhale: Push your belly forward and your shoulder back. Look up toward the ceiling.

Exhale: Round your spine, draw the shoulders forward and take your gaze towards your belly.