Cat Cow Cow Pose Start in Tabletop with hands under your shoulders and knees under your hips. On an inhale, lift your chin and tail while drawing your shoulders away from your ears. Cat Pose From Cow Pose, exhale as you arch your spine in the opposite direction. Gently tuck your tail under. Round your upper back, guiding your forehead toward your tucked pelvis underneath your torso. Alternate between Cat and Cow five times — five Cow Poses and five Cat Poses total. Tip: If you have tender knees, you can fold a towel or blanket under them. Image Source: POPSUGAR Photography / Angelica Wilson