1 - Begin on all fours in a tabletop position with your wrists directly under your shoulders and your knees directly under your hips.
2 - Ensure your spine is in a neutral position and your core is lightly engaged.
3 - Inhale deeply, then drop your belly toward the floor, lift your chest and tailbone upward, and let your back arch — this is the Cow position.
4 - Exhale slowly, then round your spine upward toward the ceiling, tuck your chin to your chest, and draw your pelvis under — this is the Cat position.
5 - Continue flowing smoothly between Cat and Cow positions, synchronizing each movement with your breath.
6 - Repeat for the desired number of repetitions or duration, moving at a slow and controlled pace.
