Be barefoot. Come onto your hands and knees. Imagine a straight line running from your chin, to your sternum, to your pubic bone. Come into the Table Pose by placing your hands directly under your shoulders and placing your knees directly under your hips. Spread your fingers and aim your middle fingers straight ahead. Press your metacarpals into the floor so that the entire circumference of your palms press evenly into the floor. Elongate your spine from the top of your spine to your tailbone. Look at the floor between your hands. On an exhalation, move into the Cat Pose by tucking your tailbone, dropping your head, and press the middle of your spine up toward the ceiling. Bring your navel in toward your spine. On an inhalation, move into the Cow Pose by lifting your sitting bones and looking forward on the floor.

Continue to flow between the Cat Pose and the Cow Pose, synchronizing the movements with your breath. Do not hold your breath. Move at any pace that is comfortable and repeat as many times as you wish. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose.