We have the long holidays coming up — those days where there are usually two scenarios: either you managed to grab flight tickets and will casually hit 20,000 steps a day somewhere abroad, or — much more realistically, especially after looking at flight prices lately — you stay home, slow down a little, and finally allow yourself to do almost nothing. Also needed, honestly.

So if you belong to the first group, respectfully, we don’t want to hear from you right now.

But if you are choosing option two, consider this a small bonus — something to balance out six days of horizontal living with at least a little movement. Especially considering these exercises are not randomly Googled, but carefully selected and explained by Chyme Henry, a Māori movement coach at one of our favourite wellness spots in Dubai, Paus Club.

Disclaimer: This material was first published in the special print issue of The Sandy Times Newspaper, created for House of Porsche. This digital version has been adapted for online publication.

How to do it: Place one hand on your chest and one hand on your lower ribs. Inhale slowly through your nose, directing the breath into your lower ribs. Exhale gently through the nose.

“Imagine your ribcage opening like an umbrella, expanding softly in all directions. Let the breath move into your belly and lower ribs, rather than lifting the shoulders. This approach improves oxygen efficiency and eases tension.” — Chyme Henry

How to do it: Start in a tabletop position on hands and knees. Inhale as you arch your back (Cow), exhale as you round your spine (Cat).

“Move slowly and with intention, noticing each vertebra articulate as you transition. Let each movement follow one full, steady breath.” — Chyme Henry

How to do it: From kneeling, sit your hips back toward your heels and extend your arms forward. Rest your forehead down if comfortable. Toes together, knees wide for deeper hip opening.

“Take slow breaths through your nose, allowing the back of your body to expand with each inhale as you soften the lower back and shoulders. Let the breath gently lengthen and stretch the spine.” — Chyme Henry

How to do it: Step one foot forward into a gentle lunge, lowering the back knee to the floor. If you have sensitive knees, place a cushion or a towel under the back knee. Drive your hips into the floor while keeping your spine long.

“Inhale to lengthen through the spine, then exhale as you gently sink the hips forward. When we move less, this helps ease tightness in the hips that can build up from sitting.” — Chyme Henry

How to do it: Sit on a chair with legs extended in front of you. Hinge forward from the hips, reaching toward your shins, ankles, or feet.

“Inhale to lengthen through the spine, then exhale as you soften a little deeper into the stretch. Focus on creating space along the back of the legs without forcing the depth. Let gravity support you, rather than pulling or pushing the body aggressively.” — Chyme Henry

How to do it: Lie on your back, hug one knee into your chest, then gently guide it across your body.

“Relax your shoulders and allow the spine to rotate gently. Twists are a beautiful way to release built-up tension and invite a quiet sense of calm back into the body.” — Chyme Henry