Cat Pose, Cow Pose and Downward Facing Dog Pose are the three main animal postures in yoga and are the basic poses required for initiation. Cat Pose and Cow Pose can be considered complementary poses. Cat Pose improves the flexibility of the back muscles and strengthens the arms, hips and abdominal muscles; Cow Pose helps strengthen the flexibility of the back and shoulder muscles, and the two sets of poses help relieve stiff back muscles and train the flexibility of the spine. Step 1: Sit on your knees on the mat with your back straight, thighs and calves at 90 degrees, head up and eyes straight ahead. Step 2: Begin in cow pose, take a deep breath, while your shoulders move your back down and your head looks up, breathe deeply and maintain this position for about 30 seconds. Step 3: Next, enter Cat Pose, exhale and contract your abdomen, look at the small of your back like a cat, and arch your back like a cat.