Start on your hands and knees with wrists under shoulders and knees under hips. Inhale and arch your back, lifting your head and tailbone (Cow Pose). Exhale and round your spine, tucking your chin and tailbone (Cat Pose). Repeat this slow, flowing movement 5-10 times, synchronizing with your breath. How it helpsCat-Cow pose, or Marjaryasana-Bitilasana, gently stretches the spine, neck, and shoulders, reducing stiffness and improving spinal flexibility. It also strengthens the core muscles that support your back and joints. This pose increases blood flow to the joints, which helps relieve arthritis pain and the stiffness it brings.