Child Pose to Cat-Cow Stretch

Child Pose to Cat-Cow Stretch

Positioning

1. Start in Child’s Pose:

• Kneel on the floor and sit back on your heels.

• Stretch your arms forward on the mat, relaxing your forehead on the ground.

• Keep your knees apart to allow space for your abdomen.

2. Transition to Cat Position:

• Move your body to all fours, aligning your wrists under your shoulders and your knees under your hips.

• Your back should be flat, and your head should be in a neutral position, looking down.

Movement Instructions

1. Cat Position:

   • Inhale deeply and arch your back towards the ceiling, tucking your chin to your chest (this is the “Cat” position).

   • Hold for a moment.

2. Cow Position:

   • Exhale and lower your belly toward the floor while lifting your head and tailbone upwards (this is the “Cow” position).

   • Hold for a moment.

3. Repeat:

   • Continue alternating between Cat and Cow positions, synchronizing your breath with your movements.

   • Inhale while moving into Cow position and exhale while transitioning to Cat position.

Tips

• Keep your movements slow and controlled.

• Focus on the stretch in your spine and keep your body relaxed.

• Maintain a comfortable position in your knees and wrists.

Duration

• Repeat this flow for 5 to 10 cycles or as desired, maintaining steady breathing throughout.