The Cat and Dog

1. Table: Come on all fours. Hands underneath your shoulders, knees underneath your hips. If your knees feel uncomfortable, fold up a towel and place it under them. Arms strong and straight, don't sag in the shoulders, don't overextend your elbows (if you bend, the elbows bend sideways). Hands flat on the floor, fingers wide and looking forward. Inhale.

2. Cat: Exhale. Round the back, pull in your tummy, drop your chin to your chest, round your shoulders and push hips forwards. Press upper back to the ceiling.

3. Dog: Inhale. Drop the tummy, arch the back by raising your tailbone (coccyx) and head up towards the ceiling, pressing your chest down towards the floor, look up.

One-arm Cat Stretch:

If you have scoliosis this may be difficult at first, but as your back gets stronger, you will be able to stretch further.