Benefits: Stretches abs and back; keeps spine flexible
Helps: Stiff back, breath-movement coordination



1. Begin on all fours, shoulders directly over your wrists and hips directly over your knees.

2. As you inhale, tilt your sit bones up toward the ceiling, reach your chest through your upper arms, and arch your back into cow pose (bitilasana).

3. As you exhale, tuck your chin in toward your chest, point your tailbone down between your knees, and round your back into cat pose (marjaryasana).

4. Repeat steps 2 and 3 six times, increasing your range of motion with each repetition.