1. Starting Position:
- Begin on your hands and knees on a comfortable surface, like a yoga mat. Your wrists should be directly under your shoulders, and your knees should be under your hips.
- Keep your back straight and ensure your head is aligned with your spine, looking down towards the ground.
2. Cat Pose:
- Inhale deeply.
- As you exhale, round your back upwards towards the ceiling, tucking your chin to your chest. This is the Cat position.
- Focus on pushing through your hands and knees to maximize the arch in your back.
3. Cow Pose:
- Inhale again.
- As you exhale, lower your belly towards the mat and lift your head and tailbone upwards, creating an arch in your back. This is the Cow position.
- Your gaze should be forward or slightly upward, ensuring a gentle stretch in your neck.
4. Lookback Stretch:
- After the Cow position, while still in this arched position, gently turn your head to one side to look back. Hold for a breath.
- Return to the center, then turn your head to the other side and hold for another breath.
5. Repeating the Cycle:
- Continue to alternate between the Cat and Cow poses while incorporating the lookback stretch. Inhale into Cow and exhale into Cat. Aim for 5-10 cycles.
6. Ending the Exercise:
- After completing your repetitions, return to the neutral starting position. Sit back on your heels if comfortable and take a few deep breaths, relaxing your back.
Tips:
- Move slowly and mindfully through each position.
- Focus on your breathing to enhance the stretch and relaxation.
- If you experience any discomfort in your wrists or knees, you can place a blanket under them for cushioning.
