Kneeling Cat Cow Diagonal Reach Stretch

Kneeling Cat-Cow Diagonal Reach Stretch

Positioning:
1. Start by kneeling on a comfortable surface, like a yoga mat.
2. Place your hands directly under your shoulders and knees under your hips. Your back should be flat, forming a neutral spine.
3. Keep your head in a neutral position, looking down at the mat.

Movement Instructions:
1. Cat Position: Inhale deeply, arch your back up towards the ceiling, tucking your chin to your chest. This is the "cat" position. Hold for a moment.
2. Cow Position: Exhale, allowing your belly to drop towards the ground while lifting your head and tailbone toward the ceiling. This is the "cow" position. Hold for a moment.
3. Diagonal Reach: After the cow position, extend your right arm forward while reaching your left leg back, keeping them in line with your body. Hold this extended position for a few seconds.
4. Return to the starting position and repeat the diagonal reach with your left arm and right leg.
5. Alternate between the cat and cow positions, transitioning smoothly. Aim for 5-10 repetitions on each side. Focus on your breath, inhaling while expanding your spine and exhaling while contracting.

Tips:
- Move slowly and controlled to avoid straining.
- Keep your core engaged throughout the exercise to protect your back.
- If you feel any discomfort, return to the neutral position and rest.