1. Starting Position:
- Begin on your hands and knees on a comfortable surface, like a yoga mat. Your knees should be directly beneath your hips, and your hands should be flat on the ground, shoulder-width apart.
2. Cat Position:
- Exhale slowly and arch your back towards the ceiling. Tuck your chin to your chest and pull your belly button towards your spine. This position resembles a cat stretching.
3. Transition to Cow Position:
- Inhale deeply, and as you do, allow your abdomen to drop towards the ground while lifting your head and tailbone towards the ceiling. Your back should curve downwards, creating a "U" shape.
4. Flow Between Positions:
- Continue to alternate between the Cat and Cow positions. Inhale as you move into Cow and exhale as you round your back into Cat.
- Repeat this flow for 8-10 cycles, focusing on coordinating your breath with your movements.
5. Final Stretch:
- After completing the cycles, return to a neutral spine position. Take a moment to sit back on your heels or extend your legs out for a brief rest.
Tips:
- Keep your movements slow and controlled to prevent strain.
- Focus on your breathing; it can help deepen the stretch.
- Ensure your neck remains relaxed and aligned with your spine.
- Modify the depth of the movements based on your comfort level.
