- Start on all fours with the spine and neck in a neutral position. The back should be flat like a tabletop. Eyes should look straight down to the ground.
- Inhale, drop the belly down and slowly lift the neck and head up. This is the cow half of the pose—picture a cow’s swayed back with bony hips.
- Next, on an exhale, lift the belly and spine so the back is arched like a cat’s. Eyes look toward the bellybutton.
- Alternate 5 to 10 cat-cow stretches, then return to the neutral hands-and-knees position.
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