Begin in a table top position with hands and knees on floor. Align the knees with the hips. Align the wrists, elbows and shoulders. Press the tops of the feet and shins into the floor, spread the fingers and press the fingertips and palm of your hand into the floor, activate the muscles of the arms and legs. Lengthen the spine by extending the tailbone out behind you and the crown of the head forward. Look down and slightely forward and keep the neck as an extension of the spine. As you INHALE, keep the spine long and start raising the crown of the head and the tailbone simultaneously upward letting your belly reach towards the earth into a Cat Stretch Up. Hold 10-12 seconds. As you EXHALE, roll the crown of the head and tailbone simultaneously downwards toward the earch while arching your middle and upper back upwards into a Cat Stretch Down. Pull the navel and abdominals inwards. Hold for 10-12 seconds. Repeat 5-6 times, flowing with the breath.