Cat/Cow

Tone your arms, shoulders and chest while exercising your core. You can also use this two-part pose to control your breath and meditate. On your hands and knees (keep the knees under your hips and hands under your shoulders) with back in neutral, engage the abdominal muscles and inhale. As you exhale slowly and fully, arch your back up to the ceiling, dropping your head between your arms and leaning slightly back into your legs (CAT), on the inhale, slowly return to neutral and fluidly move past neutral, lifting your head back, looking at the ceiling and arching your back (COW). Repeat for a set time or for set number of breaths (10). Move slowly but with control allowing the muscles to work and keeping your abs constantly engaged (don’t’ let them hang like udders).

Notes: If you have lower back issues only do the cow part in neutral – don’t arch the back. If you have neck issues, return your head to neutral (looking straight in front of you and no higher). If you feel dizzy, take a little break in neutral position and breathe normally before continuing. Use the motion and breathing in this week’s pose to de-stress and meditate – breathe positivity, love and goodness deep within and exhale negativity, fatigue, and pain out.