Cat-Cow Pose

1. Start on hands and knees in tabletop position, wrists under shoulders, knees under hips.

2. Ensure spine is neutral, with a flat back and neck aligned.

3. COW: Inhale, drop belly toward the floor, lift chest and tailbone, gaze up gently.

4. Create a gentle arch through the entire spine, opening the front body.

5. CAT: Exhale, round spine toward ceiling, tuck tailbone, draw navel to spine.

6. Drop head toward floor, tucking chin to chest, feeling stretch along the back.

7. Continue flowing between Cat and Cow with each breath for 5-10 rounds.

8. Move slowly and mindfully, synchronizing movement with breath.