Cat Cow

  1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips (neutral position).
  2. Inhale as you drop your stomach towards the floor and lift your butt and head towards the ceiling. Keep your knees, feet and hands on the floor (image 1). You should feel a slight stretch in your lower back.
  3. Broaden across your shoulder blades, drawing your shoulders away from your ears.
  4. Now, moving into cat pose. Reverse the motion of your belly and bring it towards the ceiling, remembering to exhale. Slowly lower your head and butt.
  5. Imagine a cat stretching out, you want to stretch your back out like image 2.
  6. Inhaling, return back to cow pose and image 1..
  7. Repeat each pose around 5-10 times, and then finally return to starting position.