Cat-Cow

Begin on all fours with your wrists under your shoulders and your knees under your hips, spreading the fingers wide to ease wrist pressure.

On an inhale drop your belly, lift your chest and tailbone, and gently raise your gaze for Cow, letting the neck stay long.

On an exhale round your spine toward the ceiling, draw your navel in, and release the head down for Cat.

Move slowly and let your breath lead each transition, keeping a gentle range through the lower back rather than forcing the curves.

Press evenly through your hands to keep the wrists protected and flow continuously for 6 to 10 full breath cycles.

To finish, return to a neutral, flat-backed tabletop on an exhale and pause before your next movement.