How to Do the Cat-Cow Pose Start on All Fours: Begin in a tabletop position with your hands ... your back with your knees bent and feet flat on the floor. Bring Your Knees to Your Chest: Hug your ...

3. Downward-Facing Dog (Adho Mukha Svanasana): This pose stretches the spine, hamstrings, and calves, improving flexibility while strengthening the back muscles.Keep your hands and feet grounded ...