Cat-Cow Extension Sequence Pose

Benefits: Strengthens abs, back; stretches hips; keeps spine flexible

Helps: Weak core, stiff back, poor balance

1. Begin on all fours, shoulders directly over your wrists and hips directly over your knees.

2. As you inhale, tilt your sit bones up toward the ceiling, reach your chest through your upper arms, and arch your back into cow pose (bitilasana).

3. As you exhale, tuck your chin in toward your chest, point your tailbone down between your knees, and round your back into cat pose (marjaryasana).

4. Repeat steps 1 through 3.

5. Next, as you inhale, raise your left arm out in front of you, thumb pointing up, and extend your right leg out behind you. Hold this position for a moment.

6. Then, as you exhale, round your back into cat pose and your left elbow and right knee in to meet under your chest. Hold for a moment.

7. Repeat steps 5 and 6 for one to four more sets before switching sides.