Cat-Camel

How to do it

1. Kneel on the floor with your knees under your hips and your hands under your shoulders.
2. Set a long, level spine so the back is neither rounded nor sagging.
3. Exhale and round the whole spine toward the ceiling, tucking the pelvis and dropping the chin.
4. Hold the rounded position briefly while the arms stay straight and the hands stay planted.
5. Inhale and reverse: tilt the pelvis forward, let the belly drop, and lift the chest.
6. Return to the neutral tabletop and repeat the two phases as a slow cycle.

Common mistakes

• Locking the elbows and bouncing the whole trunk as one piece instead of moving vertebra by vertebra.
• Forcing the chin to the chest in the rounded phase, which strains the neck.
• Collapsing the shoulders toward the ears instead of keeping them stacked over the hands.
• Rushing the cycle so the spine never actually flexes or extends through its range.