Cat-Cow, also called Marjaryasana-Bitilasana is a gentle flow between two poses that increases flexibility in your spine and relieves tension in your back and neck. It is especially helpful for people who spend long hours sitting or working at a computer, thus putting pressure on your shoulders.

How to do it:

Start on your hands and knees in a tabletop position.

As you inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose).

As you exhale, round your spine, tuck your chin, and draw your belly in (Cat Pose).

Continue to move slowly between Cat and Cow for 1-2 minutes, matching your breath to your movements.

Cat-Cow increases spinal mobility, releases tension, and helps you become more aware of your posture.