1. Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
2. Start by moving into the Cow pose: Inhale as you drop your belly towards the mat, lift your chin and chest, and gaze upward. The tailbone should lift toward the ceiling, creating a gentle arch in your lower back.
3. Transition to the Cat pose: As you exhale, draw your belly to your spine and round your back toward the ceiling, just like a stretching cat. The chin should come to the chest, and the gaze should shift towards the navel.
5. Perform this sequence for a desired number of repetitions and sets, ensuring you move smoothly and focus on the stretching sensations in your muscles.
