Cat Stretch

1. Start in a tabletop position with your hands directly under your shoulders and knees under your hips.

2. Inhale deeply as you gently begin to arch your back, dropping your stomach towards the floor and lifting your chin and pelvis towards the ceiling. This is the 'Cow' position in the traditional Cat-Cow stretch. Attempt to create a comfortable stretch in your abdominal muscles and a gentle extension through your spine.

3. After holding this position for a few seconds, exhale fully as you reverse the motion by rounding your spine upwards, tucking your pelvis under, and bringing your chin towards your chest. In this 'Cat' position, aim to stretch the muscles along your back, creating space between each vertebra.

4. Alternate between these two positions (Cat and Cow), moving slowly and smoothly, synchronized with your breath.

5. Repeat for a series of repetitions, or for a given duration, generally around 5-10 cycles, ensuring to maintain control and mindful movement throughout the stretch.

Note: Proper form and breathing are crucial in the Cat Stretch to maximize the benefits and avoid any undue strain on the back or neck. Always move within a comfortable range of motion, avoiding any jerky or forced movements. If you feel any pain, stop the exercise and consult a professional.

---