Table/Cat/Cow – Do these for your back!!!

Table – On hands and knees.  With a flat back. Shoulders in line with wrists, knees in line with hips.  Hands spread as wide as possible.

Cat/Cow -Marjarisana Bitilasana – Inhale (Cow) – the movement starts in the pelvis or tailbone, slowly rotating the tailbone up to the sky, dropping the abdomen down to the earth and pulling the chest up between the shoulders, extend look up.  Head is the last movement not the first.  Exhale (Cat) – the movement starts in the pelvis or tailbone, slowly rotating the tailbone down to the earth, pulling the abdomen up to get the navel to toward the spine in a full body arch up to the sky, head moves down with chin tucking in last. Think scary halloween cat.  The movement should feel like a wave through the body always starting at the tailbone area and finishing with the head, not the other way around.  Two more Cat/Cow poses very carefully and deliberately thinking about the flow of the body as a wave scooping down and arching up.  Relax in table.