cat cow

If it is comfortable to be on the floor, get into tabletop position (hands under wrists, knees under hips). If you want to stay seated, just place your hands on your knees.

With each inhale, tilt the head back and arch the spine forward so that the heart opens.

With each exhale, tuck the chin and round the spine, curling in on yourself as you pull your navel in tight.

Try to keep the shoulders and hips steady so that you have a strong foundation to move out of. When the timer goes off, take an extra big inhale in cow, a big exhale in cat, and then sink back into child’s pose for a few breaths.