Cat-Cow

Start in a neutral position on your hands and knees, with your wrists directly under your shoulders, and your knees directly under your hips. Center your head in neutral position as well, and soften your gaze downward. Inhale as you drop your belly towards the ground in cow pose. Lift your chin and chest and gaze up toward the ceiling (or sky). Draw your shoulders away from your ears, broadening your shoulder blades.

On your exhale, draw your belly towards your spine, rounding your back towards the sky in cat pose. Release the crown of your head and bring your chin towards your chest.

Inhale return to Cow pose, exhale brings you back to Cat pose.