Sphynx Cat Cow Stretch
Stretch and flow! Improve spinal mobility & flexibility with this gentle yoga exercise. Great for beginners.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Begin on your hands and knees on a comfortable surface, like a yoga mat. Your knees should be directly beneath your hips, and your hands should be flat on the ground, shoulder-width apart.
Cat Position:
Exhale slowly and arch your back towards the ceiling. Tuck your chin to your chest and pull your belly button towards your spine. This position resembles a cat stretching.
Transition to Cow Position:
Inhale deeply, and as you do, allow your abdomen to drop towards the ground while lifting your head and tailbone towards the ceiling. Your back should curve downwards, creating a "U" shape.
Flow Between Positions:
Continue to alternate between the Cat and Cow positions. Inhale as you move into Cow and exhale as you round your back into Cat.
Repeat this flow for 8-10 cycles, focusing on coordinating your breath with your movements.
Final Stretch:
After completing the cycles, return to a neutral spine position. Take a moment to sit back on your heels or extend your legs out for a brief rest.
Tips:
Keep your movements slow and controlled to prevent strain.
Focus on your breathing; it can help deepen the stretch.
Ensure your neck remains relaxed and aligned with your spine.
Modify the depth of the movements based on your comfort level.