Start in tabletop position. Get down on your hands and knees on a comfortable surface. Align your wrists directly under your shoulders and your knees directly under your hips. Keep your spine neutral and look down at the floor.
Inhale into Cow pose. As you take a deep breath in, drop your belly toward the floor. Lift your chin and chest, bringing your gaze up toward the ceiling. Draw your shoulders away from your ears.
Exhale into Cat pose. As you breathe out, draw your belly button toward your spine and round your back toward the ceiling, similar to a stretching cat. Tuck your chin toward your chest and let the crown of your head drop.
Flow between the poses. Continue alternating between the two positions, letting your breath guide the movement. Inhale for Cow, exhale for Cat.