-CAT STRETCH-

The first step : 

I align my hands shoulder-width below them, and my knees hip-width below it. Active abdomen  and keep the spine straight, from the sacrum to the head.

The second step:

I inhale taking a deep breath through the nose and keep the abdomen active, while arching my lower back as much as I can by raising my head.

The third step : 

Exhale through the mouth, while arching the spine activating the abdominal muscles very strongly inward and bringing the chin to the chest.