Seated Cat Cow

Sit cross-legged or on your heels with a tall spine, and rest your hands on your knees or thighs.

Inhale and move into the cow shape by gently arching your back, lifting your chest and sitting bones, and drawing your shoulders down as you open the front of your body.

Exhale into the cat shape by rounding your back, drawing your navel toward your spine, and tucking your chin lightly toward your chest.

Move slowly with your breath, keeping the bend spread evenly through the whole spine rather than crunching only the low back, and let your neck follow gently without straining.

Continue flowing for 6 to 8 rounds, matching one full movement to each inhale and exhale.

Finish in the cat-cow neutral point with a tall spine, take one steady breath, and notice how your back feels before moving on.