Cat-Cow Stretch

Continue sitting comfortably, as you now deepen your focus with a few more breaths. Feel the support of the ground beneath your hands and knees, the alignment in your spine. As you inhale, drop your belly towards the mat, lift your tailbone, and gently arch your back, bringing your gaze upward. Feel the stretch along your spine, the opening of your chest, the engagement in your back muscles. This is your cow pose.

As you exhale, round your spine towards the ceiling, tucking your tailbone and drawing your chin towards your chest. Feel the stretch in your back, the release in your shoulders, the engagement in your core. Notice the movement of your vertebrae, the gentle articulation of your spine from the base to the neck. Imagine a wave flowing up and down your spine, moving with each breath.

Continue this movement, flowing between cat pose and cow pose with each breath. Feel the rhythm of your breath guiding the movement, the expansion and contraction of your spine. Allow yourself to explore these sensations fully, noticing how your body feels in each pose. You might visualize your spine as a flexible, flowing river, bending and curving with ease.

As you deepen into the practice, bring your awareness to any areas of tension or tightness in your back. Imagine sending your breath to these areas, softening them with each exhale. Feel the opening and closing of your chest, the engagement and release of your muscles, the fluid movement of your spine. Allow yourself to be fully present with each stretch, each curve, each breath.

Now, begin to slow down the movement, finding a neutral spine position. Feel the length in your spine, the alignment of your body, the stability in your core. Take a few deep breaths here, noticing how your back feels, the sensations in your shoulders, the relaxation in your neck. Perhaps there is a sense of balance, lightness, or maybe a different feeling altogether.

As we bring this practice to a close, sit back on your heels, resting your hands on your thighs. Feel the calm and stability in your body, the sense of ease and fluidity in your spine. Take a moment to appreciate the movement and release you have created, carrying this sense of freedom and openness with you. When you're ready, gently open your eyes or lift your gaze, bringing with you the relaxation and balance that this practice has cultivated. Know that you can return to this cat-cow stretch whenever you need to release tension and awaken your spine.