Kneeling Core Mobilization

1. Starting Position:
- Begin on a flat, comfortable surface like a yoga mat.
- Kneel on the ground with your knees hip-width apart and your toes pointed back.

2. Hand Placement:
- Place your forearms on the ground, with your elbows positioned directly below your shoulders.
- Your palms can be flat on the floor or clasped together for stability.

3. Body Alignment:
- Keep your back straight and your core engaged.
- Your head should be aligned with your spine, looking down at the ground to maintain a neutral neck position.

4. Movement:
- Inhale deeply to prepare.
- As you exhale, gently round your back upward (cat pose) by pulling your belly button towards your spine.
- Hold the rounded position for a moment, feeling the stretch in your back and sides.

5. Transition:
- Inhale again and arch your back downwards (cow pose), allowing your belly to dip towards the floor while looking slightly up.
- Hold this position to feel the stretch across your abdomen and chest.

6. Repetition:
- Repeat the movement of rounding and arching your back for 5 to 10 repetitions, breathing steadily and deeply with each movement.

7. Cool Down:
- After your repetitions, return to the neutral kneeling position and sit back onto your heels to relax.

Tips for Beginners:
- Move slowly and focus on your breath to enhance the stretch.
- If you feel any discomfort, reduce the range of motion or take a break.
- You can modify the exercise by using a cushion under your knees for added comfort.