Quadruped Cat Camel Spinal Segmentation

Start in a quadruped position with your core tight, hands gripped into the ground, and your knees bent. Start by tucking the pelvis, tightening the abs, and bringing the center of your chest to the ceiling by rounding your back and tucking your chin. Your back should resemble a rainbow. Squeeze this position for a couple of seconds before reversing it with your chin towards the ceiling and your your glutes up high toward the ceiling with the center of your spine towards the ground. This position should resemble a lower case "u". Really focus on creating movement in the lower spine as well and creating balanced movement as opposed to hinging on just a few vertebrae.