Seated Cat Cow Pose

1. Start by sitting on your shins with your knees hip-width apart, heels under buttocks, and your palms resting on your thighs.

2. Begin in a neutral spine position, hands placed lightly on the back of your head to support its weight if needed.

3. Inhale deeply and transition into the 'Cow' position: Arch your back by tilting your pelvis back, pushing your chest forward and upwards, dropping your belly down, and tilting your head back gently to extend the neck. Hold for a few seconds to stretch fully.

4. Exhale and move into the 'Cat' position: Round your back, tucking your pelvis under, drawing your belly towards your spine, and bringing your chin towards your chest. Hold this position for a few seconds as well to feel the stretch along your spine.

5. Continue to alternate slowly between the 'Cow' and 'Cat' positions with each breath for a series of cycles (typically 5-10 or as desired).

6. Maintain a smooth and controlled breathing pattern throughout the exercise, moving with each inhalation and exhalitation.

7. Finish by returning to a neutral spine position and relax.

Note: This exercise is often used as a warm-up or cool-down exercise in yoga and can be modified to be performed on hands and knees for the traditional Cat Cow Pose.

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