POSITION: KNEELING
EQUIPMENT: BODYWEIGHT
VARIANT 01
A.K.A. Cat-Cow · Cat and Cow
Start on all fours with your hands under your shoulders and knees under your hips. Exhale into Cat: round your spine to the ceiling, tucking the tailbone and letting the head drop. Inhale into Cow: arch the belly toward the floor, lifting the chest and tailbone. Flow between the two poses with the breath, one full cycle per breath.