Cat-Cow Variation (Marjaryasana-Bitilasana Variation)

On your hands and knees, lengthen the left leg parallel to the floor. Begin to tuck the tailbone toward the floor as you bend the left knee and reach it toward your heart or forehead. Extend the leg back to parallel, and repeat several times on the left side. Reverse to perform on the right.

Vata Focus:

Focus on the limbs extending out of your center. Feel the groundedness of your hands and shoulders. 

Benefits:

Tones the abdomen and pelvic organs.