Sit on chair. Rest arms on thighs. Drop shoulders. Elongate neck. Apply gentle pressure with hand and tuck chin in. Keeping chin tucked in, extend neck by bending it backward. Hold for 2 seconds.

Sit forward on a chair. Feet flat on floor. Clasp hands behind head. Press head into hands. Lift gaze. Look diagonally upwards. Pull elbows up and out as you stretch up, lifting your chest. Tuck chin into neck. Roll head down. Look at chest. Hold briefly. Roll back to start.

Fix eyes straight ahead. Slowly retract head back (can apply pressure with hand to chin). Release. Repeat.

Sit on chair. Feet flat on floor. Hold edge of chair with left hand and place right hand on left shoulder. Twist to left pulling left shoulder back and pushing against chair with left hand. Hold. Repeat. Swap sides.

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 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 front of chair. Ground feet into floor. Engage core. Open arms to T position. Look over right shoulder, then left shoulder. Lower arms. Repeat.

Sit on chair with feet flat on floor. Roll shoulders backwards. Lift shoulders towards ears. Feel shoulder blades closing behind as you lower them. Repeat.

Sit up tall on front of chair. Feet firmly grounded. Hands loose by sides. With palms facing out, push arms backwards and away from body as far as you can go without straining. Hold. Return to start.

Sit up tall on front of chair. Feet firmly grounded. Hands on thighs. Hunch shoulders towards ears. Hold. Release with a deep exhale. On each exhale, feel the tension melting from your shoulders like butter on a hot day.

Sit up straight. Part I: Exhale, round back and drop head. Part II: Inhale, raise up, weight onto legs, chest out and up, lengthen spine, and gaze up.

Sit on chair with knees at right angles and feet flat on floor. Clasp hands behind head with elbows facing forwards. Relax and let shoulders drop. Lean back as far as you can without pain. Hold for a few seconds. Return to start. Repeat.

Stand to side of chair. Bend knees slightly and lower hands onto chair. Inhale, lift chin and look straight ahead or up to the ceiling. This is cow pose. Imagine you're a cat and curve spine up as high as you can into cat pose. Draw belly in to engage core. To finish, walk feet to hands and slowly up to standing.

Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.

Start in Mountain. Lift arms overhead. Palms together. Twist to right. Pull in abdomen. Hold. Repeat on left.

Start in Mountain. Lift arms parallel to floor. Twist to right. Pull in abdomen. Hold. Repeat on left.

Stand in Mountain. Reach right arm down right thigh. Return to Mountain. Head in line with spine. Neck neutral. Repeat on opposite side.

Stand in Mountain. Raise right arm above head. Stretch over to left. Repeat on other side.

Stand tall in Mountain. Turn right foot out slightly. Step left leg forward so stance is wide. Gaze over left leg. Hips square with left leg. Take arms behind back holding onto forearms. Root legs into ground. Feel stretch in legs. Inhale while lifting chest and looking up. Exhale while bending forward (leading with chest). Come toward left leg. Tuck chin in towards chest when you reach your limit. Hold. Breathe into backs of legs where the stretch is. Deepen pose on exhalation. Repeat on other side.

Stand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.