Child Pose to Cat-Cow Stretch
Gentle flow to boost spinal flexibility and relieve tension. Transition from Child's Pose to Cat-Cow for a calming, mindful stretch.
The Child Pose to Cat-Cow Stretch mainly works the lower back and core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Child Pose to Cat-Cow Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Child Pose to Cat-Cow Stretch Variations and Alternatives
How to do the Child Pose to Cat-Cow Stretch
Child Pose to Cat-Cow Stretch
Positioning
1. Start in Child’s Pose:
Kneel on the floor and sit back on your heels.
Stretch your arms forward on the mat, relaxing your forehead on the ground.
Keep your knees apart to allow space for your abdomen.
2. Transition to Cat Position:
Move your body to all fours, aligning your wrists under your shoulders and your knees under your hips.
Your back should be flat, and your head should be in a neutral position, looking down.
Movement Instructions
Cat Position:
Inhale deeply and arch your back towards the ceiling, tucking your chin to your chest (this is the “Cat” position).
Hold for a moment.
Cow Position:
Exhale and lower your belly toward the floor while lifting your head and tailbone upwards (this is the “Cow” position).
Hold for a moment.
Repeat:
Continue alternating between Cat and Cow positions, synchronizing your breath with your movements.
Inhale while moving into Cow position and exhale while transitioning to Cat position.
Tips
Keep your movements slow and controlled.
Focus on the stretch in your spine and keep your body relaxed.
Maintain a comfortable position in your knees and wrists.
Duration
Repeat this flow for 5 to 10 cycles or as desired, maintaining steady breathing throughout.
Child Pose to Cat-Cow Stretch FAQs
What muscles does the Child Pose to Cat-Cow Stretch work?
The Child Pose to Cat-Cow Stretch mainly works the lower back and core, with help from the back. The main muscles are the erector spinae and rectus abdominis.
What equipment do you need for the Child Pose to Cat-Cow Stretch?
None. The Child Pose to Cat-Cow Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Child Pose to Cat-Cow Stretch variations and alternatives?
Similar exercises include the Animal Resting Pose, Cat Cow Circle, Cat Cow Lookback and Cat Cow to Wide Calf Downward Dog Stretch.
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