Cat (Marjaryasana) Yoga Positions for Beginners

Start
on your hands and knees on the mat, knees below hips and palms down,
below shoulders. As you exhale, begin to lower your head and round your
back, lifting your abdominal muscles up and in. Your head should release
toward the floor, but don't strain it by tucking all the way into your
chest. On your next inhale, come back to a neutral "tabletop" position
with a flat back, or continue the flow into Cow pose.
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