Cat-cow

Every day, I start my morning practice with cat-cow for 3 minutes. I also do it whenever I feel stuck in my shoulders or my back, or whenever I feel the need to move the energy, after a long day of working or a long drive for example. 

Posture: Position yourself on your hands and knees. 

Eyes: Keep your eyes closed, gently focusing up and in at the brow point. 

Breath: Inhale as you stretch the chest open and lift your head, moving into cow pose. Exhale as you curl your back and pull your navel in toward your spine, cat pose. Repeat, continuing at a moderate pace and increasing the speed and power of your breath as you gain flexibility of the spine. Do not be afraid to breathe deeply and move quickly! The more quickly you move, the more antiaging benefits you receive!

Time: 3 to 5 minutes

To end: Inhale and stretch the body up into cow. Exhale and pull the navel in. Inhale to a neutral spine and relax the buttocks to your heels, bringing your forehead to the ground, stretching your arms on the floor in front of you, and placing your hands together. 

Source: 

Guru Jagat, Invincible Living, The power of yoga, the energy of breath and other tools for a radiant life, Body, Mind, & Spirit, p. 57