Back Spinal Wave Rock

Setup

Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips, keeping your spine neutral.

Cat Pose (Flexion)

1. Exhale deeply and draw your belly button toward your spine.

2. Round your back toward the ceiling, tucking your chin toward your chest.

3. Visualize creating a large 'C' shape with your spine, letting your head hang heavy.

Cow Pose (Extension)

1. Inhale and release the tension.

2. Gently drop your belly toward the floor.

3. Arch your back, lifting your chest and tailbone toward the ceiling.

4. Gently lift your gaze forward or slightly upward, avoiding straining your neck.

Flow

Move slowly between these two positions, synchronizing the movement with your breath.