1. Starting Position:
- Begin on all fours on a mat or soft surface.
- Your hands should be placed directly under your shoulders and your knees should be under your hips.
2. Body Alignment:
- Keep your back in a neutral position, with your head in line with your spine.
- Your fingers should be spread wide for stability.
3. Cat Position:
- Inhale deeply and as you exhale, round your back upwards towards the ceiling, tucking your chin to your chest. This is the "Cat" position.
- Hold this position for a moment.
4. Cow Position:
- Inhale again, arch your back downwards, and lift your head and tailbone towards the ceiling. This is the "Cow" position.
- Ensure your shoulders are relaxed and away from your ears.
5. Circle Movement:
- After going through the Cat and Cow positions, begin to make a circular motion with your torso.
- Start by moving your torso in a circular motion, combining the Cat and Cow positions into one continuous movement.
- Make sure to switch directions after several circles to engage different muscle groups.
6. Repetitions:
- Continue this movement for 5 to 10 circles in each direction.
- Focus on your breath and enjoy the stretch.
7. Cool Down:
- Slowly return to the neutral starting position on all fours.
- Take a moment to relax your back and breathe deeply.
Tips:
- Keep your movements slow and controlled to maximize the stretch.
- Listen to your body and modify the intensity as needed.
