Begin on your hands and knees with your back flat and your core pulled in toward your spine.
As you inhale, arch your back, slightly relax your belly, and lift your head and tailbone. This is the Cow portion of the pose.
With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in and draw your chin toward your chest. This is the Cat part of the pose.
Slowly flow back and forth from Cat to Cow, breathing deeply so as not to rush each movement. Continue for 30 seconds.