Instructions:
- 1Start on your hands and knees, with your knees hip-width apart and your wrists directly under your shoulders
- 2Slowly arch your back downward, while lifting your head and tailbone towards the ceiling for the 'cow' position
- 3Hold for a few seconds, then slowly round your spine upwards towards the ceiling, dropping your head and tailbone down towards the floor for the 'cat' position
- 4Hold this position for few seconds, then return to the starting 'cow' position to complete one repetition
- 5Repeat this sequence at a calm and relaxed pace
Tips:
- Keep your movements smooth and controlled, and breathe deeply during the entire sequence
- During the 'cat' stretch, imagine you're pulling your belly button up towards your spine, increasing the stretch
- For the 'cow' stretch, ensure your neck is in line with your spine and avoid crunching it back
- Do not rush the movements. Focus on the flow between positions