Kneeling Cat Cow Diagonal Reach Stretch
Improve mobility with this gentle stretch! Combines cat-cow with a diagonal reach for core & spine health. Do it daily!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Kneeling Cat-Cow Diagonal Reach Stretch
Positioning:
Start by kneeling on a comfortable surface, like a yoga mat.
Place your hands directly under your shoulders and knees under your hips. Your back should be flat, forming a neutral spine.
Keep your head in a neutral position, looking down at the mat.
Movement Instructions:
Cat Position: Inhale deeply, arch your back up towards the ceiling, tucking your chin to your chest. This is the "cat" position. Hold for a moment.
Cow Position: Exhale, allowing your belly to drop towards the ground while lifting your head and tailbone toward the ceiling. This is the "cow" position. Hold for a moment.
Diagonal Reach: After the cow position, extend your right arm forward while reaching your left leg back, keeping them in line with your body. Hold this extended position for a few seconds.
Return to the starting position and repeat the diagonal reach with your left arm and right leg.
Alternate between the cat and cow positions, transitioning smoothly. Aim for 5-10 repetitions on each side. Focus on your breath, inhaling while expanding your spine and exhaling while contracting.
Tips:
Move slowly and controlled to avoid straining.
Keep your core engaged throughout the exercise to protect your back.
If you feel any discomfort, return to the neutral position and rest.