PRACTICEPURPOSE
This pose helps to keep the spine supple and preps the body
for moving with the breath.
INSTRUCTIONS FOR COW
Come to your hands and knees. Place your wrists directly
under your shoulders and your knees directly under your
hips. As you inhale drop your belly. Let your tailbone reach
toward the ceiling and keep your chest wide. This is Cow.
INSTRUCTIONS FOR CAT
To come into Cat from Cow, exhale. Press into your hands
evenly and round through your upper back. Imagine some-
one has his or her hand between your shoulder blades. Draw
your chin to your chest and round through your spine as if
you were trying to push the hand away.
Continue to move with your breath, alternating between
Cat and Cow to create movement in your spine. Do this for at
least five breaths.