1. Starting in table top position on your hands and knees.
2. Alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet (cat and cow pose movement)
3. While doing cow pose inhale and for cat pose exhale.
These two postures are a great way to keep the back limber in proper way. It helps to develop postural awareness and balance throughout the body. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.