Cat and Cow and Brain ( Yours)

Hey, you with a brain and a back.
It's easier to stand on four legs. Like a table.

Get into the crawling position.
Slowly
Slowly
Slowly
Rock your belly forward
and bring your eyes up to the sky or ceiling
and bring the back of your butt toward the back of your head

this is the cow,
about to moooo:

Belly down
But toward back of head
Back of head toward the butt


Now the cat:
Move everything the other way:

Eyes and head down
Belly in and back, as if you are lifting the midback toward sky or ceiling
Crotch rotating toward your nose

So:
Belly up
Head toward genitals which are rotating toward the head

Back and forth,
five times:
Normal
Sensing the lower back
Sensing the mid back
Sensing the upper back
Sensing the whole back

Take a break, crawl around, lie down, whatever

Now,
Get fancy,
after you are sure sure sure you've got the "normal" cat and cow

Try this for starters,
I'll have a harder one a little later:

Do the cat and cow as above
the same five times,
but with the chin tucked toward the chest and the eyes down.

So in the cat part, the head will be the usual place,
and in the cow part it will be opposite of what it is "supposed" to be

Rest, crawl, cavott

Now, arch your head up and look at the ceiling/ sky and
have the belly and pelvis go through five times as per above
of
the modified cat and cow

Then rest

Then do it the easy/ normal/ feels good way

Now, get up on your feet and notice how tall and connected to the ground you feel

Good.