Sphynx Cat Cow Stretch
Stretch and flow! Improve spinal mobility & flexibility with this gentle yoga exercise. Great for beginners.
The Sphynx Cat Cow Stretch mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sphynx Cat Cow Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Obliques
Sphynx Cat Cow Stretch Variations and Alternatives
How to do the Sphynx Cat Cow Stretch
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.
Sphynx Cat Cow Stretch FAQs
What muscles does the Sphynx Cat Cow Stretch work?
The Sphynx Cat Cow Stretch 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 Sphynx Cat Cow Stretch?
None. The Sphynx Cat Cow Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Sphynx 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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