Skill level
Beginner
Type
Flexibility
Body Parts
Spinal Erectors

These two opposite yoga moves—raising and lowering your spine on all fours—work wonders for your back, which takes a beating from sitting all day. Don’t save this one for the gym. A couple minutes of these in the middle of the workday goes a long way toward resetting your alignment. 

Photo credits: Shutterstock.

Step-by-step instructions

1. For the cow pose, start on the floor with your hands directly beneath your shoulders and your knees beneath your hips. Inhale as your drop your belly towards the mat, arching your back and lifting your chin up to the ceiling.
2. Slowly transition into the cat pose by exhaling and drawing your stomach in, rounding your back so that it curves towards the ceiling. Make sure to drop your head as you feel the stretch in the muscles of your back.