• The hands are shoulder-width apart, with fingers facing forward.
• The knees are directly under the hips.
• Inhale and tilt the pelvis forward, arching the spine down (cow position), with head and neck stretched back. Do not scrunch the neck.
• Exhale and tilt the spine the opposite way, arching the spine up (cat position), pressing the chin into the chest.

• Keep the motion smooth, moving from the bottom to the top. The head moves last.
• Start off slowly, then when the movement is established, you can speed up. You can go as fast as you want, as long as your head moves last.
• Inhale into the extended position and hold a little bit of tension at the navel point. This allows for more widening of the ribs.

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