1 - Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
2 - Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling. This is the “Cow” position.
3 - Hold the Cow position for a moment, feeling a gentle stretch along your belly and chest.
4 - Exhale as you round your back, tucking your chin to your chest and drawing your navel toward your spine. This is the “Cat” position.
5 - Hold the Cat position for a moment, feeling a stretch along your back and between your shoulder blades.
6 - Continue to flow between the Cow and Cat positions, coordinating your breath with your movements. Inhale for Cow and exhale for Cat.
7 - Repeat this sequence for several breaths or as long as it feels comfortable.
