Start on all fours with your hands under your shoulders and knees under your hips.

1. Cow Pose: Inhale as you arch your back, lifting your head and tailbone toward the ceiling. Let your belly sink toward the floor.

2. Cat Pose: Exhale as you round your back, tucking your chin to your chest and drawing your belly button toward your spine.

Flow between Cat and Cow with each breath, repeating for 6–8 cycles.

This stretch is perfect for warming up your spine, improving flexibility, and relieving tension in your back and neck.