Cat-Cow

On your hands and knees, you're moving between two shapes. Cow: drop your belly toward the floor, lift your gaze and your sitting bones toward the sky — your spine curves downward and your chest opens. Breathe in here. Then shift: tuck your chin, round your spine up toward the ceiling, draw your belly in and up — this is cat. Breathe out. Move slowly between these two positions, one breath per direction. The movement should feel smooth and unhurried. Let your spine explore its full range of motion. There's no stretch in cat-cow; it's about mobility and awareness.