Cat-Cow Pose

How to do Cat-Cow Pose

1. Place your hands beneath your shoulders and your knees beneath your hips.
2. Spread your fingers and share your weight across both palms.
3. For cow, tip your sitting bones up and let your chest move forward.
4. Keep the back of your neck long as your chest lifts.
5. For cat, tuck your tailbone and round your back toward the ceiling.
6. Press the floor away as your upper back rounds.
7. Let your head follow the curve of your spine without forcing your chin down.
8. Move between cat and cow a few times, keeping the motion smooth.
9. Let your spine settle midway between the two curves.

Variations

Make the spinal movement smaller if a deeper curve feels uncomfortable.