Kneeling Cat Cow
Improve spinal mobility with Kneeling Cat Cow! This gentle exercise promotes flexibility and stress relief. Sync breath with movement for best results.
The Kneeling Cat Cow mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Cat Cow Muscles Worked
Primary
Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae); Obliques
Kneeling Cat Cow Variations and Alternatives
How to do the Kneeling Cat Cow
Kneeling Cat-Cow Stretch
Starting Position:
Begin on your hands and knees on a comfortable surface. A yoga mat can provide cushioning.
Ensure your wrists are aligned under your shoulders and your knees are under your hips.
Keep your back straight and engage your core muscles.
Cow Position:
Inhale deeply and arch your back, lifting your head and tailbone towards the ceiling.
Allow your belly to sink towards the floor as you look up, creating an upward curve in your spine.
Hold this position for a moment, feeling the stretch in your back and neck.
Cat Position:
Exhale slowly and round your spine, tucking your chin to your chest and drawing your belly button towards your spine.
Press into your hands and let your back create a dome shape as you look towards your navel.
Hold this position briefly as you feel the stretch along your back.
Repetition:
Continue to alternate between the Cow and Cat positions.
Perform the sequence for 5-10 repetitions, synchronizing your movements with your breath (inhale for Cow, exhale for Cat).
Finishing:
After completing your repetitions, return to a neutral hands and knees position and take a few deep breaths.
When you're ready, gently come to a seated position or stand up.
Tips:
Move slowly and mindfully through each position to avoid strain.
Focus on your breathing to enhance relaxation.
If you feel any discomfort, ease the intensity of the stretch.
Kneeling Cat Cow FAQs
What muscles does the Kneeling Cat Cow work?
The Kneeling Cat Cow mainly works the core, with help from the lower back. The main muscles are the transverse abdominis and rectus abdominis.
What equipment do you need for the Kneeling Cat Cow?
None. The Kneeling Cat Cow is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Cat Cow 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.
Training calculators
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