Kneeling Core Mobilization

1. Starting Position:

   • Begin on a flat, comfortable surface like a yoga mat.

   • Kneel on the ground with your knees hip-width apart and your toes pointed back.

2. Hand Placement:

   • Place your forearms on the ground, with your elbows positioned directly below your shoulders.

   • Your palms can be flat on the floor or clasped together for stability.

3. Body Alignment:

   • Keep your back straight and your core engaged.

   • Your head should be aligned with your spine, looking down at the ground to maintain a neutral neck position.

4. Movement:

   • Inhale deeply to prepare.

   • As you exhale, gently round your back upward (cat pose) by pulling your belly button towards your spine.

   • Hold the rounded position for a moment, feeling the stretch in your back and sides.

   5. Transition:

   • Inhale again and arch your back downwards (cow pose), allowing your belly to dip towards the floor while looking slightly up.

   • Hold this position to feel the stretch across your abdomen and chest.

5. Repetition:

   • Repeat the movement of rounding and arching your back for 5 to 10 repetitions, breathing steadily and deeply with each movement.

6. Cool Down:

   • After your repetitions, return to the neutral kneeling position and sit back onto your heels to relax.

Tips for Beginners:

• Move slowly and focus on your breath to enhance the stretch.

• If you feel any discomfort, reduce the range of motion or take a break.

• You can modify the exercise by using a cushion under your knees for added comfort.