Cat–Cow
- Equipment: Reformer
- Category: Warm-up
- Level: Beginner
- Body position: All-four-FacingFootbar
- Repetitions: 4–6 reps each direction
- Springs: Any
- Headrest: Any
- Footbar: Down
Starting position
Hands on the footplate under shoulders, knees on the carriage under hips. Spine neutral to start. Carriage stays still.
Instructions
Inhale, extend the spine by dropping the sternum forward and lifting the sit bones slightly into a gentle arch. Exhale, round the spine, drawing the abdominals in and lifting through the back body into flexion. Move slowly between both shapes.
Teaching cues
- Initiate from the spine, not the arms
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