Kneeling Cat-Cow Look Back
Starting Position
1. Begin on all fours on a comfortable surface (like a yoga mat).
2. Your knees should be hip-width apart and aligned under your hips.
3. Place your hands shoulder-width apart, flat on the ground, directly under your shoulders.
4. Keep your spine neutral and your head in line with your spine, looking down at the mat.
Movement Instructions
1. Cat Position: Inhale deeply. As you exhale, arch your back upwards, tucking your chin towards your chest while drawing your belly button in towards your spine. You should feel a stretch in your back.
2. Cow Position: Inhale again. Allow your belly to drop toward the ground, lifting your head and tailbone upwards. Your spine should create a concave shape, and you should feel a stretch in your chest and abdomen.
3. Look Back: Transition back to the neutral position. From here, while in the Cow position, tilt your head to one side and take a gentle look back over your shoulder. Hold this position for a few breaths.
4. Return to the neutral position and repeat the look back on the other side.
Breathing
- Coordinate your movements with your breath: inhale during Cow, exhale during Cat, and maintain a steady breath while looking back.
Repetitions
- Repeat this flow for 5-10 cycles, focusing on your breath and the gentle movement of your spine.
Tips
- Keep your movements slow and controlled.
- Avoid any strain in your neck or back; only look back as far as feels comfortable.
- This exercise is excellent for improving spinal flexibility and relieving tension in the back.
