With cat and cow you're on your hands and knees. Some people find it more comfortable to put a blanket beneath your knees if that bothers your knees. Other people find it more comfortable to make two fists into the floor, takes the pressure off your wrists. In either case, your hands between your shoulders and knees between the hips. Let your hips go up, let the belly go down, let the shoulders go back and the chins goes up so the middle part of your back sinks down like a cow. Take a deep breath in and then on the exhale tuck your toes in, bring the pelvis in, bring the belly in, bring the chin in, arch that back up high for the cat. Inhale through your nose the toes go down, the hips go up, the belly goes down, the shoulders go back, the chin goes up. Exhale, the toes come in, the pelvis comes in, the belly comes in, the chin comes in, arch that back up like a Halloween cat. Inhale toes down, hips up, belly down, shoulders back, chin is up, and then exhale toes in, pelvis in, belly in, chin in, arch that back right up. Once again, inhale toes down, hips up, belly down, shoulders back; chin is up, light in the throat. Exhale toes in, pelvis in, belly in, chin in, arch that back right up high. Then sit back towards your knees in child. You're going to sort you’re out; you're bringing your head right down. Many people support their head upon two fists; the hands are flat on the mat and let your shoulders release right into it. Just breathe in deep through your nose and on the exhale feel your shoulders release right down. Child posture releases the spine and then release just bring it back up.