Cat cow

Proper Position
Start in a tabletop position, with your hands directly under your shoulders and your knees under your hips.
Keep your back neutral, fingers spread for stability, and engage your core slightly.

Movement: Cat

1. As you exhale, slowly round your back toward the ceiling, like a stretching cat.
2. Tuck your chin to your chest and tilt your pelvis slightly forward.
3. Feel the stretch in your upper back.

Movement: Cow

1. As you inhale, arch your lower back, letting your belly drop toward the floor.
2. Gently lift your head and look forward or slightly upward.
3. Feel the opening in your chest and the stretch in your abdominals.

Breathing
Inhale deeply as you move into the Cow pose.
Exhale slowly as you transition to the Cat pose.

Tips

• Move slowly and with control during transitions.
• Focus on synchronizing your movements with your breath.
• If you feel discomfort in your wrists, place a cushion or thick mat under your hands.