Cat Cow Circle

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.