Cat-cow

Target Area: Spine

Practical Benefits: Relieving back pain, improving spine mobility, preparing the spine for physical activity.

Technique:

1. Start in a six-point (tabletop) position, knees and hands on the ground with feet untucked, knees under hips, and hands under shoulders.

2. Inhale and arch the back, pulling the chest forward while reaching the butt upward.

3. Exhale and round the back, bringing the butt and head towards one another under the body, pressing into the hands to press the back upwards and separate the shoulder blades.

4. Repeat 5 - 10 times..

Tips: Make this movement as slow and consistent as possible. Deepen your breath. The length of your inhale should match the time it takes you to move from cat (rounded back) to cow (arched back). Limit the arch if you have lower back pain.