How to do it
Press evenly through both palms to keep your weight balanced.
- 1
Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
- 2
Inhale as you arch your spine downward, lifting your head and tailbone up towards the ceiling (Cow position).
- 3
Exhale as you round your spine up towards the ceiling, tucking your chin to your chest and drawing your navel to your spine (Cat position).
- 4
Continue to alternate between Cow and Cat positions for the desired number of repetitions.
Expert tip
Focus on the articulation of your spine, moving one vertebra at a time. This will enhance the stretch and improve spinal mobility.
Common mistakes
- ✕Rushing the transitions between phases
- ✕Shifting the hands forward of the shoulders
- ✕Locking the elbows hyper-extended