Cat/Cow pose is a great exercise to bring movement to the spine. It strengthens and stretches the spine and can help alleviate lower back pain. Pregnant women or people suffering with back injuries should only do Cow Pose, making sure that the spine is kept in a neutral position as dropping the belly can bring pressure on the lower back.
Sitting tall in a chair, keep the back straight, pressing both feet firmly onto the floor.
Place your hands on your knees or on the tops of your thighs.
To come into cow pose, take an inhalation and arch the spine, drawing the shoulders down on to your back. Gently looking up. If this bothers your neck remain looking forward.
To move into cat pose, take an exhalation, round your spine and drop your chin to your chest allowing the head and shoulders to come forward. Repeat for 5 breaths remembering to inhale for cow pose and exhale for cat pose