1. Come onto all fours.
2. Breath deeply and evenly through the nose.
3. On an inhale, tip the head and pelvis up toward each other and drop the chest, arching the spine.
4. On an exhale, reverse the arch, drawing the mid-back way up to the sky like a Halloween cat (see photo in the sidebar).
5. Alternate between the two for one minute.
THE REASON: Cat/Cow brings length to the spine in both the forward- and back-bends, working out stored tension from cycling.