Step 1: Position Yourself

Start on all fours on a comfortable surface like a yoga mat. Your hands should be directly underneath your shoulders and your knees underneath your hips. This is your neutral position.

Step 2: Begin with the 'Cow' Position

Begin to move into the 'cow' position, starting with your tailbone. Tilt your tailbone up towards the ceiling, then continue this movement through your spine, one vertebra at a time, until your head is the last thing to move, looking up towards the ceiling. Your belly should be lowered towards the floor and your back arched.

Step 3: Transition to the 'Cat' Position

Once you've reached the end of the 'cow' position, reverse the movement starting from the tailbone again. Tilt your tailbone down, followed by each vertebra, curling your back towards the ceiling like a scared cat. Your head should be the last to move, with your chin coming towards your chest.

Step 4: Repeat

Go back and forth between these two positions, initiating the movement from the tailbone and moving one vertebra at a time. Do this for a set number of reps or for a certain length of time (for example, 5-10 reps or for 1-2 minutes).

Remember:

• Keep your movements slow and controlled, focusing on the feeling of each vertebra moving individually.
• Ensure your hands remain directly below your shoulders and your knees directly below your hips to maintain stability.
• Do not force the movements. Only move as far as your body comfortably allows.
• Breathe normally throughout the exercise, although some prefer to inhale during the cow position and exhale during the cat position.