Cat Cow

3. Cat Cow (Bilikasana)

Time 2 to 3 minutes

This exercise has two parts and is done on the hands and knees. Start on the knees and hands. Inhale as you flex the spine down and bring the head up. like a contented cow (cow pose). Exhale and flex the spine up with the head down to the neck (keeping the arms straight) and become an angry cat(cat pose). Cat pose massages the kidneys and removes uric waste. It makes the spine flexible and firms the stomach muscles.