Week 1 - Day 5

Drill 2: Cat-Cow with Breath Focus

Setup

  • Begin on hands and knees, wrists under shoulders, knees under hips.

Instructions

  • Inhale and arch your back, lifting your chest and tailbone (Cow).
  • Exhale and round your spine, tucking your pelvis and chin (Cat).
  • Move smoothly between positions with control.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Inhale to extend, exhale to flex
Rest: As needed

What to Feel

  • Smooth transition between flexion and extension
  • Coordinated breath and spinal motion

What to Avoid

  • Rushing through the movement
  • Overarching or collapsing posture

Red Flags

  • Pain or discomfort in the spine

Regression

  • Perform smaller movements if mobility is limited.