7. On the last exhalation, bring your hands back to your thighs, palms down, and let your middle back return to normal.
8. Drop your chin for a few breaths, then rest for a few breaths in Seated Mountain Pose.
4. Seated Twist Pose
What it does: Rotates the spine, opens the chest, relieves general back pain.
Watch out: If you have diagnosed disc problems in your lower back or feel discomfort in this pose, move carefully, or skip it and consult your doctor or therapist.
If you're pregnant, keep the belly soft.
How to do it:
1. Begin in Seated Mountain Pose.
2.Take a few breaths to center yourself, then turn toward the right, and sit sideways on your chair.
3. Sit on the full seat, not just the edge, with your right hip touching the back of the chair. Lengthen your spine and feel your feet in contact with the floor.
4. Inhale gently, leading the twist from your navel as you turn toward the right. Let your head and shoulders follow.
5. Keep both knees in the same plane; don't allow your left knee to move forward from the right knee.
6. Reach with your right hand and hold the outer right edge of the chair back.
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