1. Start Position:
- Begin on all fours in a tabletop position. Ensure your wrists are aligned under your shoulders and your knees are under your hips. Keep your spine neutral.
2. Cat Position:
- As you exhale, round your back upwards towards the ceiling, tucking your chin to your chest. Engage your abdominal muscles. Hold for a moment.
3. Cow Position:
- Inhale as you gently arch your back downward, lifting your head and chest while allowing your belly to sink towards the floor. Look slightly upward. Hold for a moment.
4. Transition to Wide Downward Dog:
- From the cow position, exhale and tuck your toes under. Press through your hands and lift your hips up and back to enter a Downward Dog position.
- Widen your hands slightly and take your knees out wider than hip-width for a "Wide Downward Dog." Your body should form an upside-down "V" shape.
5. Calf Stretch:
- Keep your heels reaching toward the ground. If they don’t touch, that’s okay—just focus on feeling a stretch in your calves.
- Hold this stretch for several breaths, feeling the lengthening in your calves and hamstrings.
6. Return to Start:
- To exit the stretch, bend your knees and gently come back to the tabletop position, repeating the Cat and Cow movements if desired to cool down.
Tips:
- Focus on your breath throughout the exercise—breathe in during Cow and out during Cat and transitions.
- Adjust the width of your hands and feet as necessary to feel comfortable in the positions.
- Keep your core engaged to protect your lower back.
