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A) Cow Pose 

  • Begin with your hands directly under your shoulders, and your knees directly under your hips.  Engage your core by pulling your belly button toward your spine and keep it there.
  • Move your tailbone move up and your chest forward and up.  Try not to let your head fall back, extend it, to further stretch your spine.  Imagine that your head and tail are moving so far away from each other that all they can do is start to curve up.  
  • Remember this is a lengthening move for the spine; make sure not to collapse like an old horse! 

B)  Moving into Cat Pose

  • Begin with your hands directly under your shoulders, and your knees directly under your hips.  Engage your core by pulling your belly button toward your spine and keep it there.
  • Inhale.  Then exhale while keeping your core activated as you arch your back way up like a stretching cat.  At the same time, let your head and tailbone drop down toward the floor.
  • Take the stretch further by imagining that you are bringing your head and tailbone together, as if you were going to make a big circle of your body.

C)  Repeat the exercise – going from cat to cow and back – slowly.  The whole time make sure your belly button is as far in as it can be.

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