1 - Start on your hands and knees in a tabletop position with your wrists under your shoulders and knees under your hips.
2 - Find a neutral spine, keeping your neck long and your gaze toward the floor.
3 - Begin the cat position by slowly tucking your tailbone under, then continue rounding one spinal segment at a time through your lower back, mid back, upper back, and neck.
4 - Pause briefly at the top with your spine fully rounded, gently drawing your navel toward your spine.
5 - Reverse the movement into cow by slowly tilting your pelvis forward, then extend segment by segment through the lower back, mid back, upper back, and finally the neck.
6 - Move slowly and smoothly, focusing on controlled spinal articulation rather than forcing range of motion.
7 - Repeat for the desired number of repetitions or duration.
