We start our asana on all fours on our mat. Our head and neck is in line with our spine, our gaze is toward the floor. Our shoulders are directly over our wrists. Our hips are directly over our knees. The tops of our feet may be flat on the ground or we may curl our toes under.
On the inhale, we slowly raise our heads, our gaze and our sit bones (tail bone) upward as we drop our tummy toward the ground. We press firmly through our arms and hands into the ground, spreading our fingers and pressing through our palms. We also press through our legs into the ground. (Kind of like a cow bellowing . . . therefore . . . Cow!)
On the exhale, we slowly and with intention, drop our head, tucking our chin in, arching our backs (like a Cat!), tucking our tail bone, . . . spreading our fingers and pressing through our palms, feeling the stretch through our shoulders.
Inhale Cow, dropping our tummy . . . exhale Cat, arching our back. Move slowly and with intention, feeling the stretch.