Week 2 - Day 5

Drill 2: Cat-Cow with Rotational Focus

Setup

  • Begin in a quadruped position, wrists under shoulders, knees under hips.

Instructions

  • Inhale and arch your back, lifting the chest (Cow).
  • Exhale and round your spine, tucking pelvis and chin (Cat).
  • Add gentle thoracic rotation by reaching one arm toward the ceiling on each side.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Inhale to extend, exhale to flex
Rest: As needed

What to Feel

  • Fluid motion through the spine and increased rotation.

What to Avoid

  • Overarching or collapsing posture.

Red Flags

  • Pain or discomfort in the spine.

Regression

  • Limit rotation if control is difficult.