Cat-Cow Stretch

The technique.

1. 01

   Start on all fours, hands directly under shoulders, knees under hips.

2. 02

   Inhale as you drop your belly towards the floor, arching your back and looking up (Cow pose).

3. 03

   Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat pose).

4. 04

   Move fluidly between the two positions, coordinating with your breath.

5. 05

   Focus on articulating each segment of your spine.

What goes wrong.

• ×Rushing the movement, not feeling the spinal articulation.
• ×Not coordinating breath with movement, reducing relaxation.
• ×Shrugging shoulders up to the ears, creating tension.
• ×Ignoring the neck, not allowing the head to follow the spinal curve.
• ×Hyperextending the elbows, locking out joints.