In today's mindful moment, we will be doing a yoga pose called Cat and Cow. These poses are great for relieving tension and stretching your upper body. They can be done either seated or on hands and knees on the floor.

Let's try it!

If you are seated in a chair, start by sitting tall, bring your hands together, and interlace your fingers. Turn your palms out and extend your arms straight to the sky. Inhale as you arch your back and tip your chin up. You're like a cow with a big belly!

Now, exhale as you slowly pull your belly in and round your shoulders, pushing your spine toward the back of your chair. Bring your arms back down, stretched out in front of you, and tip your chin toward your chest. You're like a scary cat!

Continue to flow back and forth between both positions several times. Feel free to make cat and cow sounds as you move through the poses or you can make a hissing sound on the exhale to release more tension.

On all fours, you'll do the same thing. If you're on your hands and knees, let your belly fall to the floor as you lift your chest and tail and you look up toward the sky in Cow pose. As you exhale, press the floor away with both hands, draw your belly in and arch your back up toward the ceiling like a Halloween cat. Continue through this motion several times.