Benefits: stretches torso and neck, gently massages spine and internal organs

  1. Lay down on your back.
  2. Start in table pose, by kneeling on hands and knees. Make sure hands are below shoulders, and knees are below hips.
  3. Inhale, look up to the ceiling, and allow your belly to sink toward the floor (cow pose).
  4. Exhale, round your back towards the ceiling, and look at your belly (cat pose).
  5. Repeat.

Tip: Have kids meow in cat pose and moo in cow pose to encourage breathing

Cat Cow Pose <small><em>Marjaryasana Bitilasana</em></small>