CAT AND COW STRETCH

In these poses, the shoulders and hips work together to stretch the upper and lower back, shoulders and the chest.

• Come into a box shape with knees under the hips and wrists under the shoulders.

• Take a deep breath in as you arch your back and lower your belly toward the mat and press your chest forward and look up to the ceiling [1].

• Breathe out as you press into your hands, and arch your upper back toward the ceiling, tucking your tailbone under and your chin toward your chest [2].

• Repeat both poses 5 times.

Place a folded blanket or towel under your knees to cushion them if it becomes uncomfortable or even painful to be on your knees.