You will get down on your hands and knees. Then you will alternate between arching your back up with your head down (cat pose), and letting your back arch back down with your head up (cow pose).

Place your palms flat on the ground directly under your shoulders, bend your elbows straight back and hug them into your sides.
Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your pubic bone to the floor.
Inhale to lift your chest off the floor. ...

While standing straight up, put your chin against your chest. Next you will slowly bend down like you are going to touch your toes, while keeping your legs straight.

Start in a downward facing dog and bring the right leg forward towards your right hand and rest it on the floor, while reaching your right ankle towards the left hand and resting it on the floor. Lower your hips towards the floor, resting on top of your right leg. Straighten your left leg out beh...

Lie on your back with your toes pointed forward and raise your hands over your head to stretch.

Lift both feet and bring the knees toward the chest until the shins are parallel to the ground. Keep the palms and shoulders flat on the ground and lower the knees to one side of the body. Hold this position for 20 seconds before switching to the other side. Repeat several times on each side.