In cross-legged seated position, bring your hands to your knees for leverage. As you inhale, arch your spine forward and gaze up, creating a backbend shape in the spine in a seated variation of Cow Pose (Bitliasana). As you exhale, pull the navel back toward the spine, hollowing front body in a seated variation of Cat Pose (Marjaryasana). As you inhale, head and tail move back and as you exhale, head and tail curl forward and in. This is a complete undulation of the spine that creates a compression and release action in the throat. Go slowly and let each movement span an entire inhalation or exhalation. Find a rhythm that feels good—fluid but not fast. Continue for 5–10 rounds.