1. Start by kneeling on your hands and knees ( All 4’s position)
  2. Place your hands, shoulder-width apart and your knees, hip width apart on the floor. Pointing your fingers forwards.
  3. Bring your back into a horizontal in a “neutral”  and flat starting position.
  4. Upward (Camel) Phase: Gently exhale. Tuck your tailbone under and use your abdominal muscles to push your spine upwards towards the ceiling, making the shape of a camels hump. Hold this position for 3-5 seconds . Lengthen your neck and allow your head to reach toward your chest, maintaining alignment with the spine.
  5. Downward (Cat) Phase: Using the abdominal and low back muscles, tip your tail toward the ceiling, increasing the arch in your mid and low back. Allow the abdomen to stretch toward the floor. Pull your shoulder blades down your back (like a cat stretching). Hold this position for 3-5 seconds before returning to your starting position.
  6. Continue to cycle between the Cat and Came phase several times.Feel the movement of each vertebra and welcome the growing mobility of the spine with each cycle.
  7. Listen to your neck and spine and never feel yourself overextending and creating pressure in your spine.
  8. After about 3-5 cycles of each phase sit into Childs Pose for 15 seconds before returning to your Cat Camel articulations.