1. Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips.
2. Ensure your spine is in a neutral position and your neck is in line with your spine, looking down at the floor.
3. As you inhale, arch your back by lowering your abdomen towards the floor while lifting your head and tailbone towards the ceiling. This position is known as the 'Cow' position.
4. Focus on drawing your shoulders away from your ears to keep the neck long, and contract your glutes slightly to enhance the arch in your lower back.
5. Hold this arched, cow position for 15-30 seconds, allowing your back to stretch gently.
6. Exhale and transition to the 'Cat' stretch by rounding your spine upwards, tucking your chin to your chest, and drawing your belly button towards your spine. This is typically done in conjunction with the Cow Stretch, forming the Cat-Cow Stretch sequence.
7. Alternate between the Cow and Cat positions for the desired number of repetitions, moving slowly and with control, matching the movements with your breathing.
Remember to perform this stretch gently without forcing your back into an uncomfortable position and to keep breathing evenly throughout the exercise. It's ideal for warming up the spine and promoting flexibility.
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