ENGLISH: Cat - Cow Pose
SANSKRIT: Marjariasana - Bitilasana

STEP 1
On all fours, your knees should be hip width distance and your hands should be directly below your shoulders. Your spine is neutral here.

STEP 2
Inhale as you drop your belly and lift your gaze and your tail bone towards the sky. (Cow Pose)

STEP 3
Exhale as you slowly tuck your chin towards your chest, lift your mid-back towards the sky and scoop your tailbone under. (Cat Pose)

STEP 4
Do at least four rounds of these then return to a neutral spine.

Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own breath.

Continue for 5 to 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Repeat 3 to 4 times keeping the movement fluid and pain free. By the end of this exercise you should feel calm and relaxed.

Don't Strain Your Neck.

When you lift your gaze to the ceiling, do so with control and don't overextend your neck.

When you go into Cat, let your head drop naturally rather than forcing it down.

Also, be sure to keep your shoulders relaxed and not drawn up toward your ears.

Keep the Movement in the Spine Keep the arms straight so the movement is with the spine and not your arms and elbows.

People with severe back injuries should only perform the Cow Pose, bringing the spine back to neutral between poses — do not let the belly drop between repetitions, as this can strain the lower back.