Cat-Cow

Start on all fours with your hands under your shoulders and your knees under your hips. As you inhale, drop your belly toward the floor, lift your chest and tailbone, and look slightly forward to create the cow position. As you exhale, round your spine toward the ceiling, tuck your chin to your chest and draw your belly in for the cat position. Move slowly and smoothly between both positions, letting the motion flow with your breath to mobilize the entire spine.