So the next pose is a cat position which helps to open up space in the spinal column and helps to release tightness or tension from the back of the body. So you want to feel that your hands are right under the shoulder your knees are under the hips your neck is nice and long as you inhale draw your heart center up through the upper arm and then as you exhale draw your tailbone scoop it forward and try to stretch the back of your body with your breath filling up drawing your stomach back towards the spine. Breathing into the middle back feel all that space between your vertebrae and then you can inhale draw your heart center forward opening your chest forward and exhale again rounding the spine. Feeling that openness between the vertebrae. Inhale draw your heart center through the arms and then exhale back to a neutral position.