Seated Chest Cat Cow Pose Opener

Sitting Chest Opener Cat-Cow Pose Stretch

Positioning:

1. Starting Position: Begin by kneeling on the ground. Sit back on your heels, with your thighs resting against your calves. If this position is uncomfortable, you can sit cross-legged instead.
2. Palms and Elbows: Place your palms on your thighs for support. Your elbows should be bent and relaxed at your sides.

Movement Instructions:

1. Cat Position:
- Inhale deeply through your nose.
- As you exhale, arch your back upwards, tucking your chin towards your chest. Position your palms facing down on your thighs to support the movement. Feel the stretch in your back and shoulders.

2. Cow Position:
- Inhale again, expanding your chest and raising your gaze slightly upward. Allow your spine to curve gently downward, pushing your chest forward.
- Raise your arms overhead, keeping your palms together if possible. Hold this position for a few seconds while breathing deeply.

3. Repeat:
- Transition between the Cat and Cow positions, synchronizing your movements with your breaths. Continue this for 5-10 cycles, ensuring smooth, controlled movements for each transition.

Tips:

- Keep your movements slow and deliberate to maximize the stretch.
- Maintain a neutral neck position to avoid strain.
- Listen to your body and only go as far as feels comfortable.

Conclusion:

Finish in a seated position, taking a moment to relax and breathe deeply before moving on to your next exercise.