As you exhale, draw your belly to your spine and round your back toward the ceiling, releasing the crown of your head toward the floor (Cat pose). Repeat this fluid movement 10 to 15 times ...

From Cat-Cow Pose, plant your hands on the floor, and step your feet back to Downward Facing Dog. Spread your fingers wide, and create a straight line between your middle fingers and elbows.

Curve your spine upwards and push your tailbone downwards (Cow Pose). Exhale: Tuck your chin and draw your navel toward your spine, creating a deep arch in your back (Cat Pose).

Then, you’ll challenge your abduction and adduction abilities by coming into a cat-cow pose and drawing great big circles with your knees, one at a time. And finally, ...

Cat-cow pose has mind and body benefits. Here are step-by-step instructions for cat-cow, how to create a yoga flow, and modifications, per a yoga instructor.