Start on hands and knees with wrists directly under shoulders, and knees hip-width apart and directly under hips. Move into cow pose by inhaling as you arch your back and drop your belly toward the mat. Lift your chin to gaze up toward the ceiling. Draw shoulders back and away from ears, chest proud. Exhale, to move into cat pose by rounding your back and drawing your belly to spine. Release the top of head toward the floor. Repeat the sequence.
Keeping the elbows close to the body, exhale as you bend elbows to lower body to the mat. Untuck the toes to let the tops of your feet press into the floor. As you inhale, lift through the top of the head, look ahead, and draw shoulder blades back to come into cobra or upward-facing dog . Tuck toes as you exhale, lifting the hips up and back into downward-facing dog, chest reaching between shoulders. Keeping heels hovering above the mat and maintaining length in the spine, let the head drop between your arms, feeling length from hips through the neck. Looking between your ankles to feel the stretch through the back of the neck. Leave your knees slightly bent to allow the back to be long.
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