Cat-Cow is a simple pose that opens your chest and loosens your lower back, said Lara Heimann, physical therapist, yoga instructor, and founder of the LYT Method yoga certification program. "Move fluidly between these two poses," she told POPSUGAR. "Add a circle of torso, and feel the long muscles of the back give way!"
- Begin with your hands and knees on the floor and your spine in a flat, neutral position. Make sure your knees are under your hips and your wrists are under your shoulders.
- Exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine. Tuck your chin toward your chest, and let your neck release. This is your catlike shape.
- On your inhale, arch your back and let your belly relax. Lift your head and tailbone up toward the sky without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
- Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
- Repeat for 10 rounds.