CAT Stay on all fours, hands under shoulders, knees placed under hips, hip width apart. Exhale deeply through your nose while lifting your spine up towards the sky making an arch of your back, gently pushing your belly button towards the spine to exhale all the way, looking between your legs or towards your belly. & COW Inhale through your nose and relax your back and allow it to hang down towards the floor, while lifting your heart, chest and shin towards the sky, keeping shoulders relaxed and open. Imagine you’re pushing the floor away from you with your strong and straight arms. Keep your fingers open like a seastar.