adapt Cat-Cow into a chair yoga pose. The movements are pretty much the same as they are on the floor.
Begin by sitting in a chair with your feet flat on the floor and your hands on your knees. Take a few breaths to establish a position with your shoulders over your hips and a nice long spine
(1) Inhale
Tilt your pelvis back, emphasizing your tail. Your belly will round forward.
Pull your shoulders down and back.
Look up towards the ceiling.
(2) Exhale
Tilt your pelvis back, tucking your tail under. Your spine will round.
Pull your navel in.
Curve your shoulders forward and take your gaze toward your belly.
Repeat these movements on each inhale and exhale for five to 10 breaths.