Benefits: Helps prevent back pain while strengthening abdominal muscles, increasing spinal flexibility, and stretching the neck and torso.

Practice: Begin in a neutral position on the floor with your wrists directly below your shoulders and your knees directly below your hips.  Keep your neck and back in a straight line.

Inhale as you begin cow pose.  Curl your toes under, drop your belly toward the floor and look up toward the ceiling.  Exhale as you return to neutral position.

Now move into cat pose.  Begin by inhaling.  As you exhale, drop your head, round your back and rest the top of your feet on the floor.  Only stretch as far as you’re comfortable.  Return to neutral position.

Repeat cat-cow pose about 5 times.  Return to neutral spine once the sequence is complete and carefully return to standing.  Increase the number of repetitions over time.