This pose helps to keep the spine supple and preps the body for moving with the breath.
INSTRUCTIONS FOR COW
Come to your hands and knees.
Place your wrists directly under your shoulders and your knees directly under your hips.
As you inhale drop your belly.
Let your tailbone reach toward the ceiling and keep your chest wide. This is Cow.
INSTRUCTIONS FOR CAT
To come into Cat from Cow, exhale.
Press into your hands evenly and round through your upper back.
Imagine someone has his or her hand between your shoulder blades. Draw your chin to your chest and round through your spine as if you were trying to push the hand away.
Continue to move with your breath, alternating between Cat and Cow to create movement in your spine.
Do this for at least five breaths.