Ava Johanna, a Los Angeles-based yoga and meditation instructor and host of The Alchemized Life podcast, recommended the classic Cat-Cow pose as a way to open your chest and shoulders and mobilize your spine. "It helps with posture and relaxing the shoulders to counteract slouching from being on our phones or computers all day," she told POPSUGAR.
- Begin with your hands and knees on the floor and your spine in a flat, neutral position. Make sure your knees are under your hips and your wrists are under your shoulders.
- Exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
- On your inhale, arch your back and let your belly relax. Lift your head and tailbone up toward the sky without putting any unnecessary pressure on your neck. This is the cow portion of the pose.
- Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose.
- Repeat for 10 rounds.