Come to a hands and knees position on an exercise mat positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward.
Engage your core and abdominal muscles. Imagine you are tightening a corset around your waistline. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips. Avoid any sagging or arching.
Upward (Cat) Phase: Gently exhale. Tuck your tail under and use your abdominal muscles to push your spine upwards towards the ceiling, making the shape of an angry cat. Hold this position for 10 - 15 seconds. Lengthen your neck and allow your head to reach toward your chest, maintaining alignment with the spine.
Downward (Cow) Phase: Using the abdominal and low back muscles, tip your tail toward the ceiling, increasing the arch in your mid and low back. Allow the abdomen to stretch toward the floor. Pull your shoulder blades down your back. Hold this position for 10 - 15 seconds before returning to your starting position.