1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Inhale: drop your belly, lift your head and chest.

3. 3

   Exhale: round your spine and tuck your chin to your chest.

4. 4

   Move slowly with your breath — no forcing.

Tip: Imagine moving one vertebra at a time; keep it slow and breathe steadily.