Cat-cow

On hands and knees, alternate rounding and arching your spine with your breath to warm up and mobilize the back.

How to do it

1. 01Get on your hands and knees with hands under shoulders and knees under hips, back flat.
2. 02Inhale, let your belly drop, open your chest and lift your head and tailbone (cow).
3. 03Exhale, push the floor away and round your back toward the ceiling, tucking your chin and drawing in your belly (cat).
4. 04Flow slowly between the two positions with your breath for the full interval.

Common mistakes

• Rushing — slow down and match each position to a breath.
• Cranking the neck back in cow — lift your head gently and keep your neck long.
• Moving only the lower back — spread the motion from neck to tailbone.