Sit on front of chair. Feet grounded. Palms together over heart.

Sit on front of chair. Feet grounded. Palms on thighs. Arch back. Look up. Feel stretch in front of neck. Engage core.

Sit on front of chair. Feet grounded. Push arms away from you (parallel to floor). Engage core.

Sit on front of chair. Feet grounded. Inhale and raise arms overhead. On exhale lean over to left. Inhale back to centre. Arms down. Repeat on left.

Sit on chair. Circle arms clockwise. Circle arms anti-clockwise.

Sit on front of chair. Ground feet firmly. Lift left leg straight in front of you. Stretch toes up, down and around. Switch legs.

Sit on front of chair and focus on a point ahead. Inhale. On exhale, extend legs out in front of you with heels on floor and raise arms above head. Lower arms, draw legs back in and repeat.

Sit tall on the front of chair. Plant feet firmly. Cross right leg over left. Fix gaze ahead. Lift arms to shoulder height. Cross right arm over left. Bend elbows and place palms together. Repeat on other side.

Sit tall on front of chair. Plant feet firmly. Lean forward. Lift arms away from you parallel to floor. Pull belly in. Raise heels so only toes touch floor. Lower arms and heels and repeat.

Sit on chair with legs apart. Bend forward. Let back round over. Lower torso towards thighs. Keep left hand on floor and twist to right while raising right arm to ceiling.

Sit on chair with legs apart. Bend forward. Let back round over. Lower torso towards thighs. Keep right hand on floor and twist to left while raising left arm to ceiling.

Sit on front of chair. Feet grounded. Lean forward. Push arms away from you (parallel to floor). Engage core. Raise toes up (heels remain on mat). Spread toes.

Sit tall on front of chair. Plant your feet firmly. Cross arms over chest. Pull belly in. Stand up. Sit down. Repeat.

Sit on front of chair with hands on thighs. Raise heels slightly off floor so you can swivel, then twist hips and legs to the right and then left in one smooth movement.

Sit on front of chair. Feet firmly grounded. Hands on thighs. Place both hands on belly. Feel hands rising on inhale. Imagine belly is a balloon that inflates on the inhale and deflates on the exhale.