STEPS : To come into Cat pose, start on your hands and knees (all fours) with knees under the hips and wrists under the shoulders or slightly forward Spread your fingers and press through the base of the fingers and the fingertips As you exhale, pull your belly in, lift your side waists, round your spine and release your head towards the floor into cat position Actively press the floor away and feel the stretch in the back body Inhale and come back into your neutral starting position. Cat pose is generally then followed by Cow pose to warm up the spine with a few rounds of Cat Cow poses.