Cat- Cow for women

From seated chest lift, come onto all fours with your wrists directly under your shoulders and your knees directly under your hips.

Spread your fingers wide, like you are digging into wet sand.

Bring your spine to a neutral position and take a few long, deep breaths. As you inhale, drop your belly down toward the ground, allow your back to arch, and look up into a cow pose.

As you exhale, round your back like a cat and look inward.

Repeat this movement several times, moving along with your breath.

Try to avoid pushing your body to achieve a shape, but rather breathe deeply and allow your body to open up to where your breath can take you right now.