Yoga exercise: Cow-cat

First get into the four-footed stance. The hands are underneath the shoulders. The fingers are fanned out wide and ensure a stable stance. It is best to rest your front body weight on your thumbs and index fingers. Now place your legs hip-width apart on the yoga mat. Your thighs should be vertically below your hips. Make sure that your weight is evenly distributed between your hands and knees. Your head is an extension of your spine and you are looking down at your mat. Your back is in a neutral position. Breathe in deeply and start with the cat. With the next exhalation, round your back vertebra by vertebra. Try to pull yourself as far as possible towards the ceiling. Pull your head towards your chest and tilt your pelvis. Now inhale deeply and move into the opposite position, cow pose. Bend your back down, pull your shoulders back slightly and lift your head as far as is comfortable for you. Your gaze is directed upwards. Breathe out consciously and switch back to the cat. With the next exhalation, switch back to cow. Repeat the exercise a few times and make sure that you are in the flow.