Cat Cow is a great beginner pose that works the spine and stretches the core. It also helps with the movement of breath which is an essential part of
any practice. To start, kneel with knees hip-width apart, hands under the shoulders. Fingers should be spread
apart and pressing evenly into the mat. Breathe in to cow pose while lifting the head high
and into a back bend. Breathe out into cat pose while working the back
into an arch one vertebrae at a time. Bring the chin to chest at the same time.
Repeat this cycle several times.