Cat-Cow moves the spine back and forth between two shapes, starting from Table Pose. On an exhale, the back rounds up into Cat. On an inhale, the belly lowers and the chest moves forward into Cow. Each movement follows the breath, so the pace stays slow and even. The movement often begins at the tailbone and travels up through the spine to the head. It's one of the most common ways to warm up the back at the start of a class, and it works well with any number of rounds. Fitness programs teach the same movement too, sometimes holding each shape for several breaths instead of flowing between them.