Cat-Cow

How to do it

Start on hands and knees — wrists under shoulders, knees under hips. Inhale: drop the belly toward the floor, lift the chest and tailbone, gaze gently forward. That's Cow. Exhale: round the spine toward the ceiling, tuck the tailbone, drop the head between the arms. That's Cat. Move slowly, one segment at a time, with the breath. Five to ten rounds.

Why it's good for runners

Running locks the spine into one shape — slightly extended, ribs forward, very little segmental motion. Cat-Cow restores articulation, vertebra by vertebra, in both directions. It's also the easiest way in the catalog to coordinate breath with movement, which is the entire skill that breath-paced flows train.

Common mistakes

Don't move from the hips while the spine stays static — the work is in the spine, with the pelvis just following. And don't rush; one breath per cycle is the floor, slower is better. If the wrists hurt, drop to the forearms or fists.