Benefits:
Physical: Stabilizes sacrum to release lower back pain; supports back by engaging abs; loosens spine; stretches hips; stimulates kidneys and adrenal glands.
Emotional: Creates balance
Rx for: Creaky spine


1. Begin on your hands and knees. Shoulders should be directly over the wrists, and hips directly over the knees.
2. Curl your toes under to stretch your foot arches. Inhale and slowly arch your back (Cow), lifting the chest up and away from the belly and extending your tailbone toward the ceiling.
3. Release your feet to neutral so the tops are resting on the floor. On the exhale round the lower back (Cat), gently contracting the belly. Repeat six times and increase your range of motion with each repetition.