Instructions

1. Start from a tabletop position, hands and knees on the ground, back flat, knees right under your hips
2. Cow Pose:
   1. Inhale as you drop your belly towards the ground. Lift your chin and chest, and gaze up toward the ceiling.
   2. Broaden across your shoulder blades and draw your shoulders away from your ears.
3. Cat Pose:
   1. As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
   2. Release the crown of your head toward the floor, but don’t force your chin to your chest.
4. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
5. Repeat for desired number of reps

Key points

• In cow pose, try pointing the pits of your elbows towards each other
• In cat pose, point the pits of your elbows forward
• Do not force your chin to your chest during the cow pose, just relax your neck