Marjaryasana(Cat-Cow Pose)

This is the cat pose. It begins in the kneeling diamond pose. From here come to cat pose, in which you must get on your hands and knees, with a comfortable distance between your knees, and your palms flat on the mat, directly under your shoulder. Your hands and knees should be in line and your arms and thighs are perpendicular to the ground. As you inhale, raise your head to look up and make your back concave in a cow stretch. Exhale and lower the head so that it is between the arms and then round the back into cat stretch.