Kneeling Cat-Cow Stretch
1. Starting Position:
- Begin on your hands and knees on a comfortable surface. A yoga mat can provide cushioning.
- Ensure your wrists are aligned under your shoulders and your knees are under your hips.
- Keep your back straight and engage your core muscles.
2. Cow Position:
- Inhale deeply and arch your back, lifting your head and tailbone towards the ceiling.
- Allow your belly to sink towards the floor as you look up, creating an upward curve in your spine.
- Hold this position for a moment, feeling the stretch in your back and neck.
3. Cat Position:
- Exhale slowly and round your spine, tucking your chin to your chest and drawing your belly button towards your spine.
- Press into your hands and let your back create a dome shape as you look towards your navel.
- Hold this position briefly as you feel the stretch along your back.
4. Repetition:
- Continue to alternate between the Cow and Cat positions.
- Perform the sequence for 5-10 repetitions, synchronizing your movements with your breath (inhale for Cow, exhale for Cat).
5. Finishing:
- After completing your repetitions, return to a neutral hands and knees position and take a few deep breaths.
- When you're ready, gently come to a seated position or stand up.
Tips:
- Move slowly and mindfully through each position to avoid strain.
- Focus on your breathing to enhance relaxation.
- If you feel any discomfort, ease the intensity of the stretch.
