The 8-Minute Better-Back Workout

Cat-Cow Variation

Get your doctor's okay before starting these strengthening and conditioning exercises.

Reduces stiffness in back and hips; relieves tension in spine

• a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
• b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
• c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.