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.
