This pose is a staple for back care either to alleviate back pain (always check with your doctor if back pain is present before beginning any exercise) as well as keep the spine supple, lubricated & healthy.

It is important to be kind to your joints and therefore joint allignment is important in all yoga poses (asanas). Beginning on hands and knees look to see that your hands are beneath the shoulders and the knees are just beneath the hips.

CAT: As you exhale pull the belly in and while rounding the spine from the tailbone gradually toward the neck. Let your head follow the movement of the spine by just dropping down lastly at the end of the exhale.

COW: Upon inhalation let the lower spine arch gently as the inhalation curves the spine so that the head lifts toward the end of the inhale.

Repeat this asana sequence (vinyasa) at least 6 times. Resting on the back in constructive rest pose (which is detailed in the first yoga pose of the week article).

Remember to be gentle with yourself in all aspects of your life.