Cat Cow to Wide Calf Downward Dog Stretch
Gentle spinal flow into a deep calf stretch. Improve flexibility & release tension with Cat Cow to Wide Calf Downward Dog!
The Cat Cow to Wide Calf Downward Dog Stretch mainly works the core and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cat Cow to Wide Calf Downward Dog Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Cat Cow to Wide Calf Downward Dog Stretch Variations and Alternatives
How to do the Cat Cow to Wide Calf Downward Dog Stretch
Start Position:
Begin on all fours in a tabletop position. Ensure your wrists are aligned under your shoulders and your knees are under your hips. Keep your spine neutral.
Cat Position:
As you exhale, round your back upwards towards the ceiling, tucking your chin to your chest. Engage your abdominal muscles. Hold for a moment.
Cow Position:
Inhale as you gently arch your back downward, lifting your head and chest while allowing your belly to sink towards the floor. Look slightly upward. Hold for a moment.
Transition to Wide Downward Dog:
From the cow position, exhale and tuck your toes under. Press through your hands and lift your hips up and back to enter a Downward Dog position.
Widen your hands slightly and take your knees out wider than hip-width for a "Wide Downward Dog." Your body should form an upside-down "V" shape.
Calf Stretch:
Keep your heels reaching toward the ground. If they don’t touch, that’s okay—just focus on feeling a stretch in your calves.
Hold this stretch for several breaths, feeling the lengthening in your calves and hamstrings.
Return to Start:
To exit the stretch, bend your knees and gently come back to the tabletop position, repeating the Cat and Cow movements if desired to cool down.
Tips:
Focus on your breath throughout the exercise—breathe in during Cow and out during Cat and transitions.
Adjust the width of your hands and feet as necessary to feel comfortable in the positions.
Keep your core engaged to protect your lower back.
Cat Cow to Wide Calf Downward Dog Stretch FAQs
What muscles does the Cat Cow to Wide Calf Downward Dog Stretch work?
The Cat Cow to Wide Calf Downward Dog Stretch mainly works the core and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Cat Cow to Wide Calf Downward Dog Stretch?
None. The Cat Cow to Wide Calf Downward Dog Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Cat Cow to Wide Calf Downward Dog Stretch variations and alternatives?
Similar exercises include the Body Rock to Down Dog, Cat Cow Circle, Cat Cow Lookback and Cat Cow Stretch.
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