Seated Leg Hug Cat Cow

1. Starting Position:
- Sit on a comfortable surface (like a yoga mat or carpet) with your legs extended in front of you.
- Bend your knees slightly and bring your feet flat on the ground.

2. Leg Hug:
- Gently wrap your arms around your knees, pulling them towards your chest.
- Hold this position for a few deep breaths. Feel the stretch in your lower back and thighs.

3. Transition to Cat Position:
- While still holding your legs, round your back gently, tucking your chin to your chest. This is similar to the 'cat' pose in yoga.
- Hold for a few breaths, feeling the stretch along your spine.

4. Transition to Cow Position:
- Next, switch to the 'cow' position by arching your back and lifting your head slightly. Release your legs back to a slight extension while keeping your hands on the knees.
- Open your chest and look slightly upwards to increase the stretch in your neck and back. Hold for a few breaths.

5. Repeat:
- Continue alternating between the 'cat' and 'cow' positions for several rounds, synchronizing your movements with your breath.
- Inhale deeply while arching your back (cow) and exhale as you round your spine (cat).

6. Finish:
- Slowly return to a neutral seated position.
- Take a moment to breathe deeply and relax your shoulders.

Tips for Beginners:
- Move slowly and gently to avoid strain on your back.
- Focus on your breath; it helps deepen the stretch and relax your muscles.
- You can do this exercise for about 5-10 minutes to loosen your back and hips.