Cat Cow Lookback
Gentle spinal flow combining Cat Cow with a twist! Improve mobility & flexibility with this beginner-friendly exercise.
The Cat Cow Lookback mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cat Cow Lookback Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Obliques
Cat Cow Lookback Variations and Alternatives
How to do the Cat Cow Lookback
Starting Position:
Begin on your hands and knees on a comfortable surface, like a yoga mat. Your wrists should be directly under your shoulders, and your knees should be under your hips.
Keep your back straight and ensure your head is aligned with your spine, looking down towards the ground.
Cat Pose:
Inhale deeply.
As you exhale, round your back upwards towards the ceiling, tucking your chin to your chest. This is the Cat position.
Focus on pushing through your hands and knees to maximize the arch in your back.
Cow Pose:
Inhale again.
As you exhale, lower your belly towards the mat and lift your head and tailbone upwards, creating an arch in your back. This is the Cow position.
Your gaze should be forward or slightly upward, ensuring a gentle stretch in your neck.
Lookback Stretch:
After the Cow position, while still in this arched position, gently turn your head to one side to look back. Hold for a breath.
Return to the center, then turn your head to the other side and hold for another breath.
Repeating the Cycle:
Continue to alternate between the Cat and Cow poses while incorporating the lookback stretch. Inhale into Cow and exhale into Cat. Aim for 5-10 cycles.
Ending the Exercise:
After completing your repetitions, return to the neutral starting position. Sit back on your heels if comfortable and take a few deep breaths, relaxing your back.
Tips:
Move slowly and mindfully through each position.
Focus on your breathing to enhance the stretch and relaxation.
If you experience any discomfort in your wrists or knees, you can place a blanket under them for cushioning.
Cat Cow Lookback FAQs
What muscles does the Cat Cow Lookback work?
The Cat Cow Lookback mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Cat Cow Lookback?
None. The Cat Cow Lookback is a bodyweight exercise, so you can do it anywhere.
What are some Cat Cow Lookback variations and alternatives?
Similar exercises include the Animal Resting Pose, Cat Cow Circle, Cat Cow to Wide Calf Downward Dog Stretch and Cat Cow Stretch.
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